Name: Playbook - Pauline Perina - BODYWEIGHT BURN WORKOUT
Uploaded: 2023-10-26T06:12:29.467Z
Duration: 40 min
Description: BODYWEIGHT BURN WORKOUT

2 Warm up exercises 
7 exercises to perform for 1 minute 
No rest between moves 
4 rounds 
1 min break between rounds
All you need is a mat

2 exercises 
1 minute per exercise 
No break between exercises 
2 minutes break before starting the circuit workout

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Warm up

7 exercises 
1 min per exercise 
No break between exercises 
Finish your rounds with 8 push up and take 1 min break after each round

- Land in a Sumo Squat Position and perform 3 pulses then jump with a tap in between

Sumo Squat Jump + Pulses

Alternating Jump Lunges

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Jump 
- Increase speed as you feel comfortable

Burpees

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

BODYWEIGHT BURN WORKOUT

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