Name: Playbook - Pauline Perina - BODYWEIGHT WORKOUT
Uploaded: 2023-10-13T15:02:21.305Z
Duration: 25 min
Description: BODYWEIGHT WORKOUT

8 exercises that you are going to perform as a circuit. This workout can be done at home, all you need is a mat.

You are going to do each exercise in succession without a break in between (if you’re able).Once you’ve finished all exercises in the circuit, take 60 sec break and do it again.
If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!

It’s better to stop and take a break than to do an exercise incorrectly.

Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

- Stand with your hands on the back of your head or in front of you as shown on the video
- Your feet should be shoulder-width apart with your feet turned out slightly to open the hip joint.
- Lower your body until your thighs are parallel to the floor. 
- Pause, then return to the starting position. 
- Repeat for 20 reps

Bodyweight Squat

- Do them in your knee if a regular push up is too difficult 
- 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

Push up

- With your hands on your hips, plant both feet on the floor slightly further than shoulder width apart. This is your starting position.
- Inhale. Take a big step forward with your left foot. 
- As you plant your foot on the floor, bend both knees at approximately 90-degrees. 
- This is called a lunge position. 
- If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs.
Inhale. 
- Transfer your weight onto your left foot and take a large step forward with your right foot. - - As you plant your right foot, bend both knees at approximately 90-degrees into lunge position.
- Exhale. Push through the heel of your right foot and toe of your left foot to extend both legs.
- Inhale. Transfer your weight onto your right foot. Continue alternating between left and right for 10 repetitions (2 lunges count for 1 rep)

Walking lunges

- Begin in push up position with or without a dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- 1 tap count for 1 rep

High plank shoulder taps

- 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

- 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

BODYWEIGHT WORKOUT

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