Name: Playbook - Ryan Taylor - Body Blast Circuit
Uploaded: 2022-10-03T17:01:45.854Z
Duration: 30 min
Description: Body Blast Circuit

Body Blast will take you through a series of bodyweight exercises to strengthen, tone and build your stamina.

Aim to rest 60 seconds after each round of the entire circuit has been completed.

1. Start standing tall with a wide stance toes pointing outward

2. Twist one foot inwards as you bend both knees into a lunge position and touch the floor with your same side hand

3. Extend both legs to the start position, keeping knees slightly off lock

4. Perform on the other side

5. Repeat the motion

Twisting Lunge Floor Tap

1. Start in a plank position on forearms and toes

2. Keep head in alignment with your body, hips above your body and belly button drawn in

3. Drive one knee across to the opposite elbow and back

4. Drive the opposite knee to the opposite elbow and back

5. Repeat the motion

Drunken Mountain Climber

1. Assume an all fours position on your hands and knees

2. Curl your toes underneath and lift your knees off the floor about a fist width

3. Begin crawling forward with opposite hand and foot moving together

4. Once out of room, turn around and continue crawling

Bear Crawl

1. Lay on your back with knees bent, feet flat, elbows wide and head lifted

2. Push your elbows deep into the floor, trying to lift your upper back and pinch your shoulder blades together

3. Lower your upper back to the floor with control

4. Repeat

Back Widow

1. Lay on your back with your legs straight towards the ceiling and arms wide on floor in alignment with shoulders

2. Draw in belly button, then lower the legs to one side, keeping them straight and shoulders stay on the floor

3. Inhale, lift the legs to the centre

4. Exhale, lower the legs to the other side then  inhale to lift back to the centre

5. Repeat for the desired reps

Windscreen Wipers

1. Lay on your back, legs straight on the floor, slightly bent at the knee, arms reaching behind head

2. Exhale, crunch up, lifting one leg and reaching the arms past the leg to squeeze the Abs

3. Inhale, lower the arms, leg and head to the floor

4. Perform again raising the other leg

5. Perform with both legs lifting to the centre

6. Repeat the sequence for the required reps

21 Crunches

1. Assume a plank position on forearms and toes. Keep your belly button drawn in and chest tall.

2. Start: Place one hand flat on the floor pushing up to extend the arm followed by the hand. Keep chest lifted to round scapula.

3. Place one forearm down to the ground followed by the other.

4. Repeat, alternating the arms as you go.