Name: Playbook - Taylor Mei - W4/D5
Uploaded: 2024-04-01T13:08:27.086Z
Duration: 45 min
Description: W4/D5

Complete each of the following circuits for 10 minutes completing as many rounds as possible.  Provide 2 minutes rest between each circuit  
Circuit 1:  
- Donkey kicks x 20  
- Banded squat in and out squats x 20  
- Pushups x 15  
- Plank reaches x 20 (each arm)  

Circuit 2:  
- Banded lunge pulses x 20 (each leg)  
- Banded squat 1 1/2 rep x 15  
- Reverse crunches x 20  
- Commandos x 8 (each arm)  

Circuit 3:  
- Pushup to shoulder tap x 12  
- Half burpee x 20  
- Alternating lunges x 15  
- Banded front raises x 15  

Circuit 4:  
- Sumo squat pulses x 20  
- Tricep bench dips x 15  
- High knees x 50 (each leg)  
- Banded wall sit abduction x 50

-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

- 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

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

Pushups

-Start in an elbow plank position 
-Reach forward with one hand taping the ground at arms length away from you
-Return your elbow to the starting position

Low plank reachers

Circuit 1

- From a split stance position, band just above your knees 
- Drop your back knee towards the floor until both knees are bent to 90 degrees
- Push out of your heel to come back up
- Pulsing up and down for time or reps 
- Work both sides

Banded lunge pulses

- With a band just above your knees 
- Lower down into a full squat
- Come half way up
- Lower back down to full squat position
- Extend your legs all the way to the top

Banded 1 and one half Squats

-Lay on your back with your legs elevated 
-Tuck your knees towards your chest and slightly raise your hips off the ground doing a reverse crunch
-Extend your legs back to the starting position

Reverse crunches

-Start on the ground in a high plank position with a box in front of you
-One arm at a time elevate onto the box into an elevated plank
-Lower yourself back to the starting position one arm at a time

Box commandos

Circuit 2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Push Up to Shoulder Tap

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Switch legs and repeat sequence

DB Alt Lunges

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

Circuit 3

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo Squat Pulses

-With your hands on the edge of a box just outside body width and your body suspended off the edge lower your body down along the bench or box keeping your elbows behind you
- Press your self back up to the starting position using your triceps as the primary mover

Bench tricep dips

-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

- Sit your back against a wall with knees bent at 90 degrees 
- Keeping your feet aligned with your knees 
- Push against the band moving your knees out and in 
- Ensure your movement against the resistance is smooth and controlled

Wall Sit abduction

Circuit

W4/D5

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 😂

W4/D5

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