Name: Playbook - Taylor Mei - W3/D3
Uploaded: 2024-04-01T13:08:27.006Z
Duration: 45 min
Description: W3/D3

Marcelina

Hard to find the motivation but sooo happy when its done 😍

Lisa

Great training, nothing to improve just a question. Is Circuit 1 just once or also 10min ?

Marie

So good! I can do 3 rounds in a circuit before it was only 1.5 or 2. (Now the circuits feel longer though 😅)

Millie

Chua Jia Yun

Circuit 1:  
- Jumping jacks x 50  
- Hand release pushup x 12  
- In an don’t jump squats x 15  
- Starfish crunches x 15 (each side)  

Circuit 2:  
- Banded monster walks (side to side) x 20 (each side)  
- Banded wall sit abduction x 30  
- Feet elevated glute bridges x 15  
- Banded jump squats x 20  

Circuit 3: 
At Home HIIT  
- High plank jacks x 15  
- Alternating jumping lunge to squat x 10  
- High knees x 50 (each leg)  
- Bulgarian lunges x 15  

Circuit 4:  
- Squat to calf raise x 15  
- (5) mountain climbers (5) pushups x 3  
- Leg raises 2 up 1 down x 10 (each leg)  
- High plank jacks x 20

- 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

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Place hands back on the floor 
- Extend your elbows to press your chest off the floor back to starting position

Hand Release Pushups

- With your feet close together
- Jump your feet out, lowering down into a squat
- Jump up bringing your legs back into starting position

In and Out Jump Squats

- Keeping both your arms snd legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

Circuit 1

- Keep your hips down
- Step from side to side

Banded monster walks

- Place band just above your knees 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Banded Wall sit hold

-Place your feet flat on an  elevated object 
-Raise your hips off the ground doing glute bridges

Feet elevated glute bridge

- Start with hip width stance, band just above your knees
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Banded Jump Squats

Circuit 2

- From a high plank position 
- Jack your feet out and in

High plank Jacks

- Perform a jumping lunge on each leg 
- Jump into a single squat
- Repeat sequence for time or reps

Atl Jumping Lunges Squat

-Stand with your feet shoulder width apart
- In rapid succession rinse your knee high and to the front back and forth simulating  running in place with high knees

High knees

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

Bulgarian Lunge

Circuit 3

-Lower into the bottom of a squat. 
-from the bottom position perform a calf raise 
-Lower back down to low squat position 
-Stand up out of the squat

Squat to calf raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up

Mountain climbers to push-up

- Lying on your back with legs pointed up to the ceiling 
- Lift your hips up off the ground
- Lower back to starting position dropping one leg down towards the floor
- Bring the leg back up
- Repeating the sequence, dropping the opposite leg to the floor

Leg Raises 2 up 1 down

Circuit 4

W3/D3

Sietske

Hssan Moaminah

W1/D1

Aleksandra

Great variety, got me sweating for sure :)

peppi

Kyla

W1/D2

Emily

Marion Redding

W1/D3

Love Love. I love your workouts and Tour Motivation 😊😊

Rubbery arms and abs on fire - it was great!

John

W1/D4

Is there a modification for donkey kicks?

By the end of the first 10 minute round, those donkey kicks were kicking my ass, and I still had three more rounds to go! I’m a mess! 😅

W1/D5

Great way to start the morning. Love going between home and gym workouts without feeling like I’m slacking

Vishnu

W2/D1

Giulia Kohlschitter

W2/D2

It’s amazing how sweaty you can get at home with no equipment! 🔥

Megan

Steffi

W2/D3

Schilling

Merve

Amazing how you find new ways to make my muscles feel like they’re lighting a fire everywhere. Arms complex felt great but difficult to get 20reps unbroken. For the Abs I forgot how long 50sec felt while doing bicycle crunches 😂

W3/D3

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