Name: Playbook - Tobiloba Samson - The Mission
Uploaded: 2023-03-17T22:12:34.767Z
Duration: 45 min
Description: The Mission

This workout is time effective, jump in and you are done. 

Warm-up: 
1. Inchworm to Upward dog
2. Squat kick out 
3. High Knees 

Main-workout
4. Kettlebell Swing 
5. Climbers Push-ups 
6. suicide shuffles

- Begin by standing tall, bending at the waist, and placing hands on the floor

- Walk your hands out until your body is flat

-Extend your legs and press down with all ten toenails to activate your quadriceps.

-Rotate your inner thighs to the ceiling while firming your outer ankles into your midline.

-Press down with your hands and feet.

-Repeat the flow again.

Inchworm to Upward dog

-Stand shoulder-width apart 
-lower into a deep squat engaging your core. 
-Stand up and kick your legs out with the opposite arm stretched out to meet your toe
-repeat on the other side
- perform for the desired rep.

Squat to kick out

- Run in place with high knees swinging your arms alternately.

- Increase speed as you feel comfortable.

High knees

This is a 3 combo exercise. You run through the circuit before you rest. Rest for 2 minutes after each round.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- left and right count as 2 reps 
-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

Climber Push ups

-Start with both feet slightly apart. 

- Step out with your right foot, with your right hand touching your left foot.

- Hop back to the other side, with your left leg stepping out and your right hand pointing towards your left foot. 

- left and right count as a rep.

The Mission

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