Name: Playbook - Sam Gwaz - SET YOUR TIMERS!
Uploaded: 2024-03-22T01:23:46.414Z
Duration: 45 min
Description: SET YOUR TIMERS!

Great workout while traveling! Did this in my hotel room.

Melissa

1. warm up
2. circuit 1: 40 on/20 off for 4 rounds
- yogi squat to hamstring stretch
- high knees
- push up
3. circuit 2: 40 on/20 off for 4 rounds
- back lunge to front kick
- butt kickers
- plank walk (up & down)
4. circuit 3: 40 on/20 off for 4 rounds
- skaters
- superman’s
- a step with clap
- bicycles
5. cool down stretch

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

- Drop down into a deep squat while keeping your arms straight, elbows inside your knees, back flat, and chest up. 
- Raise your hips back and straighten your knees until you feel a good stretch in the back of your legs.
- Reverse the movement pattern and return to the starting position.

yogi squat to hamstring stretch

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

circuit 1

- Start with feet together
- Step back with one foot to complete a lunge
- Step back toward starting position, swinging your leg through to complete a kick
- Return to starting position and repeat

back lunge to front kick

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Start standing 
- Reach your hands towards your feet and walk them out to a plank 
- Complete a push up
- Walk your hands back to feet and up to standing

Plank walk - up & down

circuit 2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top

Supermans

- Alternate clapping under your knee with a hop in between
- Focus on keeping your core tight and remaining light on your feet

a step with clap

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

SET YOUR TIMERS!

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