Name: Playbook - Sarah Herse - 3 part total body burn! (no equipment!)
Uploaded: 2024-03-20T21:08:55.424Z
Duration: 35 min
Description: 3 part total body burn! (no equipment!)

Woke up late and instead of skipping my workout I opened up the app and got this done! Love the quick full body workouts!

Ashley Chapman

A. Warm-up x 3 sets
A1. Jumping jacks x 10 reps
A2. Standing twists x 10 reps
A3. Down dog to up/dog x 10 reps

B. Part 1: 10 minute AMRAP (as many rounds as possible)
B1. 5-10 push-ups (drop to knees if needed)
B2. 5  plank up/downs (drop to knees if needed)
B2. 10 mountain climbers (heel to hand)
B3. 10 single leg v-ups
B4. 10 squat jumps

C. Part 2: 3 rounds for time
C1. 15 burpees
C2. 15 superman lifts

D. Part 3
50-40-30 reps of
D1. Air squats
D2. Walking lunges
*Try to rest as little as possible - feel the burn!

A. Warm-up x 3 sets
A1. Jumping jacks x 10 reps
A2. Standing twists x 10 reps
A3. Down dog to up/dog x 10 reps

- 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 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

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

Warm Up

B. Part 1: 10 minute AMRAP (as many rounds as possible)
B1. 5-10 push-ups (drop to knees if needed)
B2. 5  plank up/downs (drop to knees if needed)
B2. 10 mountain climbers (heel to hand)
B3. 10 single leg v-ups
B4. 10 squat jumps

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).

*5-10 push ups
*Perform on knees if needed

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Part 1: 10 Min AMRAP

C. Part 2: 3 rounds for time
C1. 15 burpees
C2. 15 superman lifts

- Begin standing with your legs shoulder-width apart.
- 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 and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- 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

Part 2: 3 Rounds for Time

D. Part 3
50-40-30 reps of
D1. Air squats
D2. Walking lunges
*Try to rest as little as possible - feel the burn!

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight walking lunges

Part 3: For Time

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Great and wow I need to get back in shape lol

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