Name: Playbook - Sophie Grace Holmes - W1/D4 Home workout
Uploaded: 2021-05-24T09:05:02.071Z
Duration: 45 min
Description: W1/D4 Home workout

Brenda

FRIDAY: FULL BODY + ABS

Workout:
 - Explosive lunge
 - Curtsey lunge
 - Hindu push up
 - Front raises
 - devil press
 - Abs
- Thread the needle side plank - LEFT + Right
 - Reverse crunch
 - Jackknife
 - Bicycle crunch
 - Leg raise
 - Hollow hold

- Start in a wide stance with one foot in front of the other one
- Jump up and switch your legs in mid-air
- Land softly and repeat

Jumping explosive lunge

- Start with a shoulder with stance 
- Step back and across your opposite foot
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Curtsy lunge

- Start in a high plank position
- Bring your chest down
- Round the motion and push up
- Keep your core tight

Hindu pushup

- Place the band underneath your feet
- Roll your shoulders back
- With a slight bend at the elbow raise the band
- Come up until you reach shoulder height

Resistance band front raise

- Place the dumbbells in the floor in front of you
- Hop back landing in a pushups position
- Bring your body down to the ground
- Hop forward 
- Bring the dumbbells all the way above you

Devils press

- Place your forearm on the floor
- Push your hips up
- Extend one arm above you
- Rotate and reach as far as your can
- Keep your core engaged 
- Rotate and extend your arms

Side Plank - Thread the needle

- Lay on the ground with your legs bent
- Place your hands behind your head
- Bring your legs down and extend them
- Keep your core tight throughout the movement

Reverse Crunch

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

Jackknife

- Keep your core tight throughout the workout
- With your hands on your head rotate you upper body
- Bring your elbow towards your knee
- Extend the opposite leg

Bicycle crunch

- Lay on the floor with your hands by your sides
- Raise your legs until you reach 90 degrees
- Come down in a controlled motion without touching the floor
- Keep your abs engaged

Leg raise

- Lay on the ground with your arms extended
- Keeping your legs extended bringing them off the floor
- Hold the position
- Keep your core tight throughout the movement

Hollow hold

FULL BODY + ABS Circuit

W1/D4 Home workout

This is my favourite format in the ease of just tapping the screen to see the next exercise. Thanks

Kayhlia

Sydney

Mary

W1/D1 Home Workout

I think it would be helpful to have different level options available for workouts—beginner, intermediate, advanced. It may also be cool to have options for general strength, max strength, endurance, and hypertrophy—even if it were through different reps, sets, and rest time.

W1/D4 Home workout

Community

More workouts from Sophie Grace Holmes