Name: Playbook - Sam Gwaz - basic burner
Uploaded: 2024-03-22T01:23:46.453Z
Duration: 35 min
Description: basic burner

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
10 sets following the above rep scheme, doing one less rep each round

exercises:
- squat
- squat jumps 
- push up
- bicycles
- leg lifts

- Press hips back and lower to parallel
- Focus on form and speed

speed squats

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

squat jumps

- 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

- 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

Bicycle crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

basic burner

20 MINUTE EMOM

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

Melissa

SET YOUR TIMERS!

Jordan

BODY WEIGHT CARDIO

travel 20 min workout

Lizzie T

CORE FINISHER

cardio & core (big core energy)

Ir was perfectly challenging I loved it!!

basic burner

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