Name: Playbook - Sarah Herse - Bodyweight only: Leg, arms & ab burner
Uploaded: 2024-03-20T21:08:55.315Z
Duration: 35 min
Description: Bodyweight only: Leg, arms & ab burner

Totally underestimated this one!! Whole body was on fire 🔥 great workout!

Ashley Chapman

A. Warm-Up x 3 Sets:
A1. Jumping jacks x 50
A2. Air squats x 10
A3. Banded good mornings x 10
A4.  Alternating step-ups x 10 (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)

B. Circuit 1 - Leg Burner x 3 Sets:
B1. Skater Jumps x 12 reps (6/side)
B2. Wall-Sit x 45 seconds
B3. Jumping Lunges x 12 reps 
*Rest 45 seconds b/w sets

C. Arm Burner x 3 Sets:
C1. Push ups x 15 reps
C2. Dips on box/bench x 15 reps 
C3. Plank up downs + knee to elbow x 10 reps
*Rest 45 seconds b/w sets

D. Ab Burner x 3 Sets:
D1. Bicycle crunches x 20 reps
D2. Straight leg sit ups x 20 reps
D3. Leg raises x 20 reps
*Rest 1 minute b/w sets

A. Warm-Up (lower body 2) x 3 Sets:
A1. Jumping jacks x 50
A2. Air squats x 10
A3. Banded good mornings x 10
A4.  Alternating step-ups x 10 (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)

- 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

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

*Use light dumbbells or body weight, can substitute with reverse lunges if you don't have a step/box
*20 reps total, 10 on each side
- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warm-up (lower body 2)

B. Circuit 1 - Leg Burner x 3 Sets:
B1. Skater Jumps x 12 reps (6/side)
B2. Wall-Sit x 45 seconds
B3. Jumping Lunges x 12 reps 
*Rest 45 seconds b/w sets

(12 reps total - 6 reps/side)

- 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

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

(12 reps total - 6 reps/side)

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

Circuit 1 - Leg Burner

C. Arm Burner x 3 Sets:
C1. Push ups x 15 reps
C2. Dips on box/bench x 15 reps 
C3. Plank up downs + knee to elbow x 10 reps
*Rest 45 seconds b/w sets

- 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

- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. 
- Slowly lower yourself down as far as you can, then press back up powerfully.

*Can bend at the knees with feet flat on floor if straight leg is too difficult*
*Can use bench/box or stable elevated surface

Dips on bench

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Alternate driving knees to elbows. 
- Maintain a tight core throughout the movement
*That sequence equals 1 rep

Plank Up & Down+ Knee to Elbow

Circuit 2 - Arm Burner

D. Ab Burner x 3 Sets:
D1. Bicycle crunches x 20 reps
D2. Straight leg sit ups x 20 reps
D3. Leg raises x 20 reps
*Rest 1 minute b/w sets

(20 reps total - 10 reps/side)

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- 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

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

Circuit 3 - Ab Burner

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