Name: Playbook - Taylor Stalter CSCS - Body Weight Circuit
Uploaded: 2022-05-29T21:42:39.501Z
Duration: 35 min
Description: Body Weight Circuit

A circuit meant to be done with no equipment. Just you, some space, and a willingness to sweat.

You get out what you put into it. Let’s get going!

A great full-body dynamic warm up that takes only a few minutes.

- 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

Just like JJ but crossing the arms in front and the feet over, alternating with each “in” being sure to stretch and contract the back and chest

Seal Jacks

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Squat down and jump as high as possible
- POWER is the goal, utilize a counter movement.

Vertical jumps

Go into as deep of a squat as you can hold—hold 3 seconds—fire your glutes, quads, and calves to get as high as you can.

Pause Squat jump

Warm Up

A full body complex for full-body power output.

- 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

Jumping lunges

From a supine position, get up to your feet AS QUICKLY AS POSSIBLE. Whatever you have to do, just be strong and fast.

Stand tall briefly, Lie back down as quickly as possible.

Repeat for reps

Get Up

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly
- Incline if necessary for ability level

Explosive push ups

Bodyweight Complex: Alpha

Go as hard as you can for each exercise. Utilize the rest periods by focusing on breathing fully and consistently both with the inhale and exhale.

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

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

Hand release push ups

- Squat down and jump as high as possible

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Full-Body Circuit: Alpha

Simply walk, hydrate, and STRETCH your shoulders, chest, and back using stretches such as across the chest and over the head for 20sec at a time during your walk.

Body Weight Circuit

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