Name: Playbook - Taylor Mei - W4/D1
Uploaded: 2024-04-01T13:08:27.070Z
Duration: 45 min
Description: W4/D1

Prisoner good mornings weren't in the workout

Vishnu

Marcelina

Lisa

Might be hitting a little wall, but pushed through!

Millie

My glutes bulging n looking fire 🔥 😍

Maya

Circuit 1:
- Alternating jumping lunges x 15  
- Pushups x 12  
- Shoulder taps x 20 (each side)  
- Straight arm straight leg crunches x 20  
Circuit 2:  
- Banded jumping jacks x 25  
- Bulgarian lunges x 15 (each leg)  
- Mountain climbers x 25  
- Frog squats x 20  
Circuit 3:  
- Burpees x 15  
- High plank to opposite toe touch 10 (each side)  
- Prisoner good mornings x 15  
- Single leg leg raises x 20 (each side) 
Circuit 4:  
- Banded low pulse squats x 20  
- Banded plank jacks x 25  
- Donkey kicks x 15  
- Bicycles x 20

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Atl Jumping Lunges

-Get into a high plank position 
-Lower your body to the ground
-Press yourself back up to the starting position

Pushups

- Start in a high plank position 
- Take one hand off the floor and touch your opposite shoulder
- Repeating on the opposite side

Shoulder Taps

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight arm Straight leg crunches

Circuit 1

- Start by standing with your feet together, band just above your knees 
- 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
- Repeat for time or reps
- Increase speed as you feel comfortable

Banded jumping jacks

-Stand in front of a box with one foot elevated and back on the box with the other foot firmly on the ground
- Lower your body until your front leg is bent to 90 degrees
-Stand back up to the starting position

Bulgarian lunges

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

-Get in to a low squat position and grab your ankle with your hands.
-Holding your ankles raise your butt up and straighten your legs as your head drops towards the ground 
-Lower your but back to the starting position as your head rises back up

Frog squats

Circuit 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- 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 tap

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single leg Raises (flutter kicks)

Circuit 3

- Stand with feet shoulder width apart, band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse in the bottom of the squat for time or reps

Banded Squat Pulses

- From an elbow plank position, band just above your knees 
- Keeping your back flat and core engaged
- Jack your feet out and in

Banded Plank Jacks

-Stand on your hands and feet with bent legs 
-Press up with your legs quickly so that your legs come off the ground and you are in a partial handstand 
-Land safely

Donkey kicks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit 4

W4/D1

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

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 😂

Marie

W2/D4

Ashley

W2/D5

Prisoner good mornings are missing in the actual workout

Thanks! Did it with my best friend and collegue . We’re sweaty and happy 😅😂

W3/D1

Love love this one! Getting less tired with the jumps! But damn that last plank always kills my abs 😅

W3/D2

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

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

W3/D3

My arms and shoulder will burn for the weekend to come 🔥😂

W3/D4

W3/D5

Week 4 and I’m feeling much stronger than I was on week 1 as the workouts are still kicking my ass but I’m making it through with more ease. Great program overall 🫶🏽

Mariflor

Almost too simple 🤪 Feeling Great ! Love the set like this

W4/D2

Wasn’t completely mentally there today for this workout, but did as much as I could. 👍🏾

W4/D1

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