Name: Playbook - Sarah Herse - 3 Part High Intensity Burn: Bodyweight-only workout
Uploaded: 2024-03-20T21:08:55.247Z
Duration: 30 min
Description: 3 Part High Intensity Burn: Bodyweight-only workout

A. Warm-up x 2 Sets:
A1. Jumping Jacks x 10
A2. Squat to alternating heel tap x 10
A3. Standing Twists x 10
A4. Butt Kickers x 20 seconds

B. 3 Sets:
B1. Hamstring Walkouts x 5 reps 
B2. Alternating Quick Lunges w/ Floor Tap x 10 reps
B3. Body Weight Get Ups x 10 reps
*Rest 30 seconds b/w sets

C. 3 Sets:
C1. Superman lifts x 12
C2. Plank Shoulder taps x 24 reps (12/side)
C3. Straight Leg Sit Up x 12 reps
*Rest 30 seconds b/w sets

D. 3 Sets:
D1. Skater Jumps x 12 reps
D2. In and Out Jump Squats x 10 reps
D3. Burpee Tuck Jump x 5 reps
*Perform the 3 sets as quick as you can with zero to little rest between sets and movements

A. Warm-up x 2 Sets:
A1. Jumping Jacks x 10
A2. Squat to alternating heel tap x 10
A3. Standing Twists x 10
A4. Butt Kickers x 20 seconds

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Start standing shoulder-width apart
- Send hips back and down to air squat position
- When coming up to full extension bring one leg up and tap your heel
- Squat back down and repeat motion on other leg

Squat to alternating heel tap

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- 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

Butt kickers

Warm-Up

B. 3 Sets:
B1. Hamstring Walkouts x 5 reps 
B2. Alternating Quick Lunges w/ Floor Tap x 10 reps
B3. Body Weight Get Ups x 10 reps
*Rest 30 seconds b/w sets

*1 rep is walking out and back in*

- Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This is the starting position. 
- Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. At the top of the motion, begin taking short, alternating steps.
- Continue until your legs are fully extended and your weight is supported on your heels. Hold the walkout position briefly, & then alternate steps back in to return to the bridge position.

Hamstring Walkout

- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

- Start in a standing position
- Slowly lower yourself down to a seated position and lay back in a "rocking" motion with feet/butt  off ground 
- Use that momentum to propel yourself forward and back to a standing position without the use of your hands

*To modify you can use your hands to help get up to a standing position*

Bodyweight get ups

Circuit 1

C. 3 Sets:
C1. Superman lifts x 12
C2. Plank Shoulder taps x 24 reps (12/side)
C3. Straight Leg Sit Up x 12 reps
*Rest 30 seconds b/w sets

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

(12 reps each side - 24 reps total)

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start with legs straight and lying on your back
- Use your arms to bring yourself up into a seated position 
- Lower yourself back down to starting position to complete the rep.

Straight leg sit-ups

Circuit 2

D. 3 Sets:
D1. Skater Jumps x 12 reps
D2. In and Out Jump Squats x 10 reps
D3. Burpee Tuck Jump x 5 reps
*Perform the 3 sets as quick as you can with zero to little rest between sets and movements

- Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg.
- As you exhale, simultaneously swing your arms out and leap over to the opposite side.
- Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
- Repeat this side-to-side motion, transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in the skating motion.

Skater Jumps

- Start with your feet narrow.
- Bend at the knee, and send your hips back into a squat position.
- Explode out of the narrow squat position while jump your feet out wide and drop into a squat again in the wide stance.
- Then jump your feet back in to starting position to complete one rep.

In and out jump squats

- Begin standing with your feet hip-width apart. This will be your starting position.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you're doing a push-up, extending your arms and bringing your hips off the ground.
- Jump your feet under your hips into a  position, then immediately explode upward, driving your knees towards your chest.
- Jump as high as you can, raising your knees up, and then ensure a good landing by extending your legs and absorbing the impact by bending your knees.
- Repeat for the recommended number of repetitions.

Burpee tuck jump

Circuit 3

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