Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2024-04-01T13:08:26.390Z
Duration: 30 min
Description: W1/D1

Amanda

Katie

Megan

Shonel

This was exactly what I need in this tiny hotel gym. Thanks!

Carrie

Great workout for when you’re away and have no equipment. Still got a great sweat in. 💪🏼

Jaclyn

videos in fourth superset were missing but i made do with google. great workout for getting back into the swing of things!

Wei-Wei

What a workout! Used weights for it - dripping sweat 💦

Laurie Weiler

High plank heel touches, was a favourite!

Rodney Scott Carluccio

Some exercises are missing. I was kinda lost at the end, but still worked up a sweat! 👊🏼

Genova

Marie

WARM UP:  
1 min. Air skipping  
30 sec. High knees  
30 sec. Lateral skaters 

WORKOUT: 
A1: Alt reverse lunge to OH press 3 x 30 sec.  
A2: High plank to opposite toe tap 3 x 30 sec.  
A3: Sumo squat to bicep curl 3 x 30 sec.
A4: 30 sec. rest  

B1: SA thrusters 3 x 30 sec.  
B2: High plank in and outs 3 x 30 sec.  
B3: “L” raises with alt lateral lunge 3 x 30 sec.  
B4: 30 sec. rest

C1: Squat w t-spine twist 3 x 30 sec.
C2: Inchworm to pushup 3 x 30 sec.  
C3: Static squat hold w tricep kickbacks 3 x 30 sec.  
C4: 30 sec. rest
 
D1: Half burpees 3 x 30 sec.  
D2: Squat to front raise 3 x 30 sec.  
D3: Leg raise complex 3 x 30 sec.  
D4: 30 sec. rest
 
COOL DOWN:  
30 sec. straddle stretch  
15 sec. downward dog  
15 sec. child's pose  
15 sec. T-spine stretch (each side)

1 min. air skipping  
30 sec. high knees  
30 sec. lateral skaters

Air Skipping

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

Lateral Skaters

WARM UP

A1: Alt reverse lunge to OH press 3 x 30 sec.  
A2: High plank to opposite toe tap 3 x 30 sec.  
A3: Sumo squat to bicep curl 3 x 30 sec.
A4: 30 sec. rest

*can be bodyweight or with dumbbells*
- perform a reverse lunge on each side, followed by a overhead press with both arms.

Alt. Reverse Lunge to OH Press

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternating sides

High Plank to Opposite Toe Taps

*can be bodyweight or with dumbbells*
- stand wide with toes pointed outward. 
- sumo squat down and perform a bicep curl with both arms

Sumo Squat to Bicep Curl

Circuit

B1: SA Thrusters 3 x 30 sec.  
B2: High Plank Tuck Ins 3 x 30 sec.  
B3: “L” raises with alt lateral lunge 3 x 30 sec.  
B4: 30 sec. rest

*can be bodyweight or with dumbbells*
-lower into the bottom of a squat. 
-while standing back up, press overhead. 
-repeat on the other side

SA Thrusters

- From a high plank position 
- Slide your feet forward tucking your knees to your chest
- Slide your feet back out

High Plank Tuck Ins

*can be bodyweight or with dumbbells*
-step wide, out to one side and lower into a lateral lunge. 
-while stepping out, raise your arms in an "L" position. Repeat on the other side.

"L" Raises with Alt Lateral Lunge

C1: Squat w/ t-spine twist 3 x 30 sec.
C2: Inchworm to pushup 3 x 30 sec.  
C3: Static squat hold w/ tricep kickbacks 3 x 30 sec.  
C4: 30 sec. rest

*can be bodyweight or with dumbbells*
-lower into a squat position
-while standing back up, bring your knee to meet your opposite elbow, performing a twist. 
-repeat on the other side

Squat w/ T-Spine Twist

-standing tall, bend at the waist and place your hands on the floor. 
-walk out until your body is in a high plank position
-perform a pushup 
-walk your hands back towards your feet reversing the movement

Inchworm to Pushup

*can be bodyweight or with dumbbells*
-standing with feet just outside shoulder width apart and slightly toed out. 
-lower into the bottom of a squat 
-in the bottom of the squat, extend arms behind you into a tricep kickback

Static Squat Hold w/ Tricep Kickback

D1: Half burpees 3 x 30 sec.  
D2: Squat to front raise 3 x 30 sec.  
D3: Leg raise complex 3 x 30 sec.  
D4: 30 sec. rest

- Place your hands on the ground
- Hop your feet out into a plank position 
- Hop your feet back in towards your hands
- Sit back into a low squat position 
- Pop the chest up and open your hands in front of you, elbows towards your knees

Half Burpee

Squat to Front Raise

Leg Raise Complex

30 sec. Straddle sit stretch  
15 sec. Downward dog  
15 sec. Child's pose  
15 sec. T-spine stretch (each side)

- Sit in a straddle position 
- Lean forward between your legs getting as low as possible and stretch

Straddle sit stretch

- arms stretched straight forward, shoulder width apart
-keeping legs straight, push your hips up towards the sky, push your heels towards the ground.

Downward Dog

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

-lay on your back with your arms in a "T' position
-bend one leg at the knee, crossing it over top of your opposite leg 
-turn your head to look the opposite way to perform the "twist"

Floor T-Spine Stretch

COOL DOWN

W1/D1

So great! Consistency = fast results with these simple workouts. Thanks T!!

Inez

W1/D2

Great workout! Just missing the video for alt. Lunge and donkey kick in the 5th set.

W1/D3

W2/D1

So great feeling I can push myself today more even in my life and studies thanks

Vishnu

W2/D2

A routine that will make you chuckle, based off of the names of the workouts… “Bridge Glute Skull Crusher” 💪💪💪

W2/D3

I enjoyed this one! Almost broke into the running man, with one of exercise’s.

W1/D1

Community

More workouts from Taylor Mei