Name: Playbook - Seth Broadstreet - Bodyweight High Intensity
Uploaded: 2023-08-20T23:38:51.732Z
Duration: 25 min
Description: Bodyweight High Intensity

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Drew

This is a bodyweight, high intensity circuit that you can do at home or at the gym with no equipment. Use it at the end of a full body workout for a great burn, or use it as a standalone workout if you are short on time and want to get a great sweat. Repeat the circuit 3-5x for a killer burn!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
-Do 1 push-up 
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

-Get into push-up position
-Keeping your legs straight & core tight, lift one leg into the air, squeezing your glutes
-Bring the leg down
-Alternate legs and repeat

Plank leg lifts

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
-Make sure to do both legs!

Single leg glute bridge

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Bodyweight High Intensity

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