Name: Playbook - Sarah Herse - Feel the burn (full body + abs) - bodyweight only!
Uploaded: 2024-03-20T21:08:55.409Z
Duration: 30 min
Description: Feel the burn (full body + abs) - bodyweight only!

Madison

Love how killer the full body workouts are!

Ashley Chapman

A. Warm Up x 3 Sets:
A1. High Knees x 30 seconds
A2. 180 Squat Jumps x 10 reps
A3. Plank to alternating toe taps x 10 reps
*Rest 30 seconds b/w sets

B. 4 Sets:
B1. V-ups x 10 reps
B2. Pike Push Up x 10-15 reps
B3. Lunge to Jumping Knee Drive x 20 reps (10/side)
B4. Skater jumps x 20 reps (10/side, alternating)
B5. Plank up/downs x 10 reps
*Rest 45 seconds b/w sets*
*Try to complete each set in a “Sprint” style without compromising form.

C. 3 Sets:
C1. High Plank Hold x 30 seconds
C2. Reverse Plank Hold x 30 Seconds
C3. Side plank hold x 30 seconds each side
*Rest 30 seconds b/w sets

A. Warm Up x 3 Sets:
A1. High Knees x 30 seconds
A2. 180 Squat Jumps x 10 reps
A3. Plank to alternating toe taps x 10 reps
*Rest 30 seconds b/w sets

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in plank position on your hands
- Push through your hands into a pike position and reach back with one hand and tap the opposite toe 
- Return to plank position and repeat with other hand
- That completes one rep

Plank to alternating toe tap

Warm Up

B. 4 Sets:
B1. V-ups x 10 reps (bend knees to modify)
B2. Pike Push Up x 10-15 reps
B3. Lunge to Jumping Knee Drive x 20 reps (10/side)
B4. Skater jumps x 20 reps (10/side, alternating)
B5. Plank up/downs x 10 reps
*Rest 45 seconds b/w sets*
*Try to complete each set in a “Sprint” style without compromising form.

Bend knees to modify or sub with sit-ups
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

* Modify with regular push-ups if needed
- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Start with feet hip width apart
- Lunge back with one foot until knee is touching/almost touching ground
- Push off the front foot and bring your back leg up/knee up to a "high knee" position and jump off the ground 
- Return to the lunge position to complete one rep
- Repeat on opposite leg

Lunge to jumping knee drive

- 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

- 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

Circuit 1

C. 3 Sets:
C1. High Plank Hold x 30 seconds
C2. Reverse Plank Hold x 30 Seconds
C3. Side plank hold x 30 seconds each side

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your hands. 
- Rotate your shoulders outward to engage your lats.
- Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core.
- While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
- Continue to engage your core and maintain full-body tension.

Reverse Plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

Circuit 2 - Abs

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Feel the burn (full body + abs) - bodyweight only!

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