Name: Playbook - Stefan Petrov - W3/D3 Legs/Core
Uploaded: 2021-09-16T15:28:34.880Z
Duration: 45 min
Description: W3/D3 Legs/Core

- Bodyweight squats 5 x 15-20
- Narrow stance bodyweight squats 4 x 10-15
- Lunges 4 x 8-10 (each leg)
- Step up kicks 4 x 15-20
- Calf raises 5 x 15-20
- Mountain climbers 3 x 15-20
- Plank 3 x 30-45 sec
- Side plank 3 x 15-30 sec (each side)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Start in a narrow stance 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Narrow stance bodyweight squats

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position 
- Complete desired reps then repeat on the opposite side

Lunge

- Stand in front of a box/bench
- Step up to full extension
- Drive your knee up and forward 
- Lower to ground and repeat with other leg

Step up kicks

- Push through the balls of your feet
- Engage your calves as push up
- Lower into a slight stretch

Calf Raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Holding your body lifted in a straight line for time

Side plank

W3/D3 Legs/Core

Nice! I didn’t expect that chest bodyweights excercises were that tough!

Oscar Yepes

W1/D1 Chest/Triceps/Shoulders

It was great! I implemented the use of an elastic band to increase the tension of some exercises ans it felt great

It was great. I feel the same intensity working out with my body weights as with weights. Stefan you’re the best.

W1/D2 Back/Biceps

W1/D3 Legs/Core

Great. 169kal in 38min, 12 of them of but burning! 😜✌🏻

Great! 23 of 45 minutes out in fat burn zone

W1/D4 Chest/Triceps/Shoulders

It was great! I reached to burn 289cal only in 1hour. The towel exercises are awesome! 🤟🏻

W3/D3 Legs/Core

More workouts from Stefan Petrov