Name: Playbook - Sarah Herse - Bada$$ Body Weight Workout
Uploaded: 2024-03-20T21:08:55.441Z
Duration: 20 min
Description: Bada$$ Body Weight Workout

Train like an athlete with this circuit!

Perform each of these 5 moves for :40 on / :20 off for 4 rounds

1) Sit-throughs
2) Burpee tuck-jump
3) Plank punch to push-back
4) Box jump
5) Prisoner squat to heel tap

Perform each of these 5 moves for :40 on / :20 off for 4 rounds

1) Sit-throughs
2) Burpee tuck-jump
3) Plank punch to push-back
4) Box jump
5) Prisoner squat to heel tap

Sit-throughs

- 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

Plank punch to push back

Box jump

Squat to alternating heel tap

Explosive & Athletic Body Weight Circuit

Bada$$ Body Weight Workout

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

Rounds for time: Running & Dumbbell Burpee Deadlifts!

Zimms

DB snatches, mountain climbers, sit-ups & jump rope!

24 min dumbbell EMOM (Int/adv.)

Clean & press, burpees & -v-ups (db or barbell!)

Jump Rope, Thrusters, Hollow Rocks & Ren. Rows!

20 min AMRAP: plate & kettlebell circuit

DB Squats, burpees & sit-ups: descending ladder

24 min AMRAP with 1 dumbbell

Marina Wells

Star

Dumbbell "DT" + Bonus Burner

Thrusters Burpees & Sit-ups - Oh my!

Burpees & Jump Rope: Killer Couplet

Madelyn

The Man Maker (Intense DB Interval WOD)

Double Trouble Kettlebell Workout!

Sheesh! A good little burner! I did the jump rope one minute and that got me for 4 rounds.

Kasidee

Ashley Chapman

"The Longest Mile" Beginner-friendly Crossfit wokout

Jessi Mollak

Franchesca Pau’u

Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

15 min intense full body EMOM (dumbbells only)

3 Part Barbell or Dumbbell Killer

Great workout. My hip bones popped on last one lol. I’m old apparently

Lisa

Kettlebell Legs & Glute Circuit

Krystal

Kelly

Loved this for HIIT!! Love these workouts!

Mega Arm Pump & Cardio Circuit

40 Minute Full Throttle Holiday Weekend Workout!

Cardio & Endurance Workout: Burpees & Rowing

Sheena Zemke

Valeria

KB Swings, Lunges & Jump Rope!

Yessica Padilla

Dumbbell leg killer! (thrusters, step-ups & air squats)

No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

Dips, V-ups, KB Swings, & burpees!

Killer Couplet: Dumbbell Power Cleans & Rowing (or Running)

Full body burn (running, DB's & ring rows)

Shoulder burn (Dumbbells & Row)

Push/Pull & Core! (Dumbbells & more)

Morgan Ullom

Full Body DB's (squats, snatches & push-ups)

Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

Full Body with DB's (Lunges, Jump Rope & More!)

I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

Burpees, Squats & Sit-ups!

Running, KB Swings & Dips!

This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

Push-Up Killer (Body weight & KB)

TRX mega pump workout!

I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Bada$$ Body Weight Workout

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