Name: Playbook - Richard Sopinanukul - Bodyweight (vested optional)
Uploaded: 2023-03-31T01:27:46.930Z
Duration: 60 min
Description: Bodyweight (vested optional)

Have a fun time with this one.
Start with a mile run and end with another.

Challenge yourself by wearing a weighted vest throughout the whole workout.

How fast did you complete this?

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

1mile Run

10 Burpees 

20 Push-ups 
10 Burpees 

30 Lunges
20 Push-ups 
10 Burpees 

40 Squats
30 Lunges
20 Push-ups 
10 Burpees

50 Jump Squats 
40 Squats
30 Lunges
20 Push-ups 
10 Burpees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Bodyweight - Burpee

- 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 - Push up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight - lunges

Work

1 Mile Run

Bodyweight (vested optional)

Cardio Ab Burner

Run Work Run

For time - Bodyweight

That was freaking hard to the last rep 😖 I hate them DB😡

Bodyweight (vested optional)

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