Name: Playbook - Suncana Sonnenburg - Day 4 - TEST day - Full Body Max Effort
Uploaded: 2024-01-22T20:12:45.105Z
Duration: 21 min
Description: Day 4 - TEST day - Full Body Max Effort

Do each exercise for 1 min - completing as many reps as possible for the min .
Move onto the next exercise without resting and keep a running count {so if you do 20 rev burpees in min 1 start counting the walk outs and shoulder taps at 21}
Write down your total reps for the 5 min 
Rest for 3 min
Repeat the 5 min set a total of 3 times 
*****Lowest amount of reps you achieve in any of the rounds is your score so remember to record the total amount of reps every round! *****
This will be the only workout we repeat to see how you have improved.

Do each exercise for 1 min - completing as many reps as possible for the min .
Move onto the next exercise without resting and keep a running count {so if you do 20 rev burpees in min 1 start counting the walk outs and shoulder taps at 21}
Write down your total reps for the 5 min 
Rest for 3 min
Repeat the 5 min set a total of 3 times 
Lowest amount of reps you achieve in any of the rounds is your score.
This will be the only workout we repeat to see how you have improved.

Begin standing up 
Bend the knees and lower your glutes all the way to the floor 
Roll onto your back, tucking your knees toward your face 
Use momentum to come forward, landing on your feet 
Push feet into the ground to rise to standing and repeat movement

Reverse burpee

Start standing 
Bend down to touch the ground and start walking your hands forwards to a high plank position 
Take one hand off the floor and touch the opposite shoulder 
Repeating on the opposite side
Walk the hands back
Shifting the weight back to the feet
Until you go back to standing
Repeat

Walk out + Shoulder taps

Start in a lizard position w your upper body in high plank and one foot planted by your shoulder the other back in a regular plank position 
Bring weight into the upper body 
Push the ground away 
And jump switch the feet so the opposite foot is by the opposite shoulder 
Repeat

Wide Climber Jumps

Start laying down w the soles of the feet on the ground - knees pointing to the sky 
Tilt the hips forwards and push the feet into the ground to come into the top of a bridge
Bring one knee into the chest while balancing on the remaining foot 
Bring the foot back down 
Bring the other knee to the chest 
That’s 1 rep

Marching Bridges

Start standing 
Shift the hips back to come into a squat 
Push into the ground w the feet to stand back up 
Balance on one foot as you bring the opposing knee and standing leg elbow toward each other in a crunch - twisting at the torso 
Come back to standing 
Shift the hips back to a squat 
Stand back up 
Balance on the other foot and perform a cross body standing crunch 
That’s 1 rep

Squat to Standing Crunch

Full Body Max Effort

Day 4 - TEST day - Full Body Max Effort

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Day 4 - TEST day - Full Body Max Effort

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