Name: Playbook - Roydian Chan - At home body weight workout
Uploaded: 2021-01-18T11:45:49.880Z
Duration: 40 min
Description: At home body weight workout

Rowan

It was incredible. I stopped a little early because my joints were getting used to some of the newer workouts but I feel excellent post workout.

Luis Arturo

Mehdi

Tamara Novak

alex

Amazing😍
Please upload new home workouts😜

Benito

Please tell us the tips to avoid wrong posture while showing us the example. I think that would be helpful

Agnes

mind and body in sync with these patterns, thank you

ryan

Binamra

It was hard for me to do some of the exercises. Because I’m overweight. But the ones I could do with good form left me dead haha. Great workout for first time.

Juan Palomino

Kelsey

Danni Topalsky

Looks easy but it definitely wasn’t. I don’t usually sweat this much in a less than an hour workout! Great stuff! Worked the deep foundational muscles that wouldn’t usually get recruited.

Isabel Sison

Strength, cardio, and postural alignment. Great way to break a sweat with minimal space and no equipment.

[4 per side] Reach both arms to the ceiling, and raise your heels off the ground. This is your tallest position. Open your feet wide enough to sit down into a deep squat, planting both heels into the ground. This is your smallest position.

Tall to small

[4 per side] Begin in a crawling position and extend out into push up position. Plant the left foot firmly on the ground outside of your left elbow. Rotate the trunk and reach the left arm vertically. Bring the left arm and leg back to starting position and then do the other side.

Spiral stretch

[15 per side] Lower your body into a ready position. Alternate back lunges.

Low back lunges

[8 per side]Begin in a forearm plank position. Press your right hand into the ground as you lift your body into push up position. Reset to plank position then repeat on the left.

Front plank ups

Circuit 1

Lower your body into a ready position by driving your hips back. Keep your feet firmly planted on the ground. Jump up and return to ready position.

Jump landing

[5 per side] Do these either on your toes or on your knees. Shift your body towards one of your arms as you lower your chest towards the ground, push up with that same arm. Repeat on the other side.

Shift push ups

Circuit 2

[10 per side] Begin in single leg position. Keep your spine tall as you kick your leg back. Drive up into single leg position. Do a double high march.

Single leg drive to high march

[10 arm/leg swings per side] Hold the body up sideways on the forearm and lower leg. Keep the body straight from the bottom knee all the way up to the head, and hold it still while the upper arm and legs swing back and forth.

Side bridges

Circuit 3

At home body weight workout

I’m just getting back into exercising after a while and it was harder than I expected! I’m excited to start healing my knees after too much strain being a softball catcher for 8 years!

Mattison

love it man, but it's been a while, need something new. 

🙏

Lower body joint alignment

The timing doesn’t match up. It’s 120 minutes per exercise. I’m guessing it supposed to be seconds based on the description. The exercises are great!

Karina

Jamie

Anytime mobility for chair sitters

Ensar

Great active recovery work. Glad you’re on this platform my dude!

Bradley

Nice workout, really enjoyed how you broke down all the exercises and then brought it together in the end! Do you post workouts here often?

Stijn Eriksson

Kettlebell training

It was more challenging then it seemed, loved it!

I've had issues with my lateral meniscus and I can tell this workout will help improve my stability and decrease risk of future injury

Courtney

May be add explanation why this move is good

At home body weight workout

Community

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