Name: Playbook - Sarah Herse - High Intensity Total Body Workout (no equipment)
Uploaded: 2024-03-20T21:08:55.224Z
Duration: 25 min
Description: High Intensity Total Body Workout (no equipment)

Madi

Anke Schneider

Ashlee

Grateful for this home workout while my anxiety is too high for the gym gym 🙏🏻

Paula

A. Warm-up x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps
 
B. 4 Rounds:
Each movement is :45 on / :15 off
1.  Skater jumps, alternating
2.  Plank up & down + knee to elbow
3.  Squat pulse + punch
4.  Plank jack + jumping jack
5.  Wall sit (note: scale this back to 20-30 seconds if needed)

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4.Band pull apart x 20 reps

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- 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

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

B. 4 Rounds:
Each movement is :45 on / :15 off
1.  Skater jumps, alternating
2.  Plank up & down + knee to elbow
3.  Squat pulse + punch
4.  Plank jack + jumping jack
5.  Wall sit (note: scale this back to 20-30 seconds if needed)

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*
- 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

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*
- 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

Plank Up & Down+ Knee to Elbow

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down 3 times
- Alternate Rotating hips quickly to one side and punch, then repeat on other side.

Squat Pulse + Punch

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

*Each movement is set for 60 seconds but stop and rest once you hit the 45 second mark*, *Scale back to 20-30 seconds if needed*

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

Wall sit

Circuit 1

High Intensity Total Body Workout (no equipment)

Daiana

Body Weight Glute & Cardio Circuit

Loved this quick upper body, body weight day!! 💪🏻

18 minute Arms & Abs burner (no equipment!)

Ashley Chapman

3 Part Body Weight Killer

Francess

Great and wow I need to get back in shape lol

Lisa

18 minute home leg workout (no equipment!)

Jennifer

30 min Cardio & Abs! (no equipment!)

Body weight low Impact Cardio

This was my first workout since in over a year, and it was just what I needed to get myself going again!

High Intensity Total Body Workout (no equipment)

Community

More workouts from Sarah Herse