Name: Playbook - Pauline Perina - DAY 3 - Bodyweight Circuit + Abs/Core
Uploaded: 2023-10-13T15:02:21.261Z
Duration: 8 min
Description: DAY 3 - Bodyweight Circuit + Abs/Core

3 rounds of 10 Jumping Jacks, 10 squat jumps, 10 mountain climbers, 10 Squat Toe Taps, followed by 15 reverse crunches and 10 mountain climbers.

4 exercises 
3 rounds 
No rest between each exercise 
30 sec rest after each round

- 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

- Start in a squat position and then explosively jumping up while extending your arms either on the side of your body or above your head. 
- Land softly back into a squat and repeat the movement

Squat Jump

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- Left / Right count for 1 rep

Mountain climbers

- Start in a squat position and then tap your right toe with your left hand. 
- Return to the squat position and repeat, this time tapping your left toe with your right hand.
- Alternate between sides for a dynamic exercise that engages your lower body and core.

Squat Toe Tap w/ Opposite Arm

Bodyweight Circuit

2 exercises 
1 round 
No rest between the exercises

1. Lie flat on your back on a mat or the floor with your legs extended and your arms by your sides.
2. Bend your knees and lift your legs off the ground, bringing them towards your chest.
3. Engage your core muscles and exhale as you curl your hips off the ground, bringing your knees towards your chest. Focus on using your abdominal muscles to initiate the movement.
4. Hold the contraction for a moment, then slowly lower your legs back to the starting position while inhaling.
5. Repeat for 15 reps 

It's important to maintain a controlled and smooth motion throughout the exercise, avoiding any jerking or swinging movements. Remember to breathe continuously and engage your core muscles throughout the exercise for optimal results.

Reverse crunches primarily target the lower abdominal muscles, helping to strengthen and tone them. They can be an effective addition to your core workout routine. As with any exercise, it's important to listen to your body, start with appropriate difficulty level, and gradually increase intensity as you become more comfortable and stronger.

Reverse 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
- Right/Left count for 1 repetition

Abs/Core

DAY 3 - Bodyweight Circuit + Abs/Core

Absolutely love this app easy to use and follow and workouts I can do around the house even while kids are off skl 💖

Kerry Evans

I did not expect it was difficult for me tho I used to workout and lift heavy equipment but jumping rope is just intense 🥵.

Rachelle

DAY 1 - Jump Rope + Abs

DAY 2 - Jump Rope + Abs/Core

DAY 3 - Bodyweight Circuit + Abs/Core

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