Name: Playbook - Victoria D’Ariano - W3/D3
Uploaded: 2021-01-18T11:47:24.784Z
Duration: 45 min
Description: W3/D3

30 seconds ON/15 seconds OFF
HOW IT WORKS:
3 stations
4 exercises / station
30 seconds on / 15 seconds off
3 rounds - rest 1 minute
-
THE WORKOUT
STATION 1:
Squat to Quick Side Twist
Jump Twist
Butt Kicks x 6 / Butt Jumps x 2
Reverse Crunch Alternating Foot Tap
After 3 rounds (12 exercises) rest 1 minute
-
STATION 2:
Burpees
Two Foot Mountain Climbers x 2 / Plank Jacks x 2
Skater Jumps
Side Plank Up & Downs
After 3 rounds (12 exercises) rest 1 minute
-
STATION 3:
Squat In & Outs x 5 into In & Outs x 5
Predator Jacks
No Rope Skipping
Opposite Arm-Leg Lever Crunch Variation
After 3 rounds (12 exercises) rest 1 minute

30 seconds on / 15 seconds rest on each exercise

-Stand with your feet shoulder width apart and squat down till your knees are at a 90 degree angle.
-Stand upwards and jump up in the air.
- Rotate 90 degrees in the air and then land and repeat the same squat motion but this time rotate back 90 degrees the other way.
-Repeat this motion for the desired amount of repetitions.

Squat to side twist

-Stand with your feet together. 
-Bring your arms to shoulder height and touch your hands together in front of you. 
-Keep your upper body facing forward the whole time. Jump up 3-4 inches off the ground and rotate your feet to the right. 
-As soon as you land jump up again and rotate your feet to the left this time. 
-Alternate back and forth for the desired amount of repetitions or amount of time.

Jump twists

"- Stand with your legs shoulder-width apart. Your arms should be bent at your sides.
- Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down.
- As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.
- Repeat"

Butt kicks

- flip your body over and put your hands right behind you - lift your hips up and keep them high - you may hold this, but to make it more challenging, alternate lifting and lowering your legs and tap lifted foot with the opposite hand then return foot to ground and repeat.

Reverse table foot taps

Circuit 1

-Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
-Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
-Jump your feet back so that they land just outside of your hands.
-Reach your arms over head and explosively jump up into the air.
-Land and immediately lower back into a squat for your next rep.

Burpees

- Kneel down on the floor and place your hands on the floor. Your hands should be directly beneath your shoulders.
-Extend your legs behind you and tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Squeeze your glutes and brace your core. Your body should be in a straight line, your back flat. Focus your eyes on the floor.
-Keeping your body in a straight line, bend at the knees hopping your feet under your body. They should land below your butt n the floor. Hop feet back to starting position.
 Keeping your body in a straight line, slightly bend at the knees and hop both feet out to the sides as if doing a jumping jack.
 Land on your toes, allowing your knees to bend slightly again, and then hop your legs back to the starting position.

Mountain jacks

-From a standing position, shift your weight onto your left leg, bending your left knee to lower your hips a few inches while raising your right foot off the ground.
-Bound to your right by pushing off with your left leg.
-Land softly on your right leg, allowing your left leg to cross behind you and your arms to swing across your body in the same direction.
-Pause, and then repeat the movement, this time pushing off with your right leg and landing on your left leg.
-Continue jumping back and forth.

Skater jumps

-Start in a side plank position, with your shoulder over your elbow and your body in a straight line. 
-Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position. -
Repeat and switch sides.

Side plank up and downs

Circuit 2

-Stand with feet together, placing your hands in front of you. 
-Bend your legs, jump up, and separate your feet in mid air. Land with your feet outside shoulder with 
-Jump up out of the squat and land back in the starting position, bringing your feet together on landing.

Squat jump in and outs

- Stand straight with your legs together and extend your arms with your palms face each other. Your arms should be parallel to the ground. This is your starting position.
-Squat and simultaneously open up your arms so that the wrist is in-line with your shoulder. Then get back to the starting position and repeat.

Predator jacks

-Pretend you are holding a jump rope.
-Jump repeatedly as if you are jumping rope.
-Keep core engaged
-Repeat for required reps or time

No rope skipping

"- Begin lying on your back with your legs straight.
- Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed.
- From this position, reach toward your right foot with your left hand. When your left hand touches your toes, bring it down toward your hip as you reach toward your left toeswith your right hand.
- Continue to alternate reaches while keeping your abdominals flexed."

Toe touches with twist

Circuit 3

W3/D3

Anaceli Carrero

Good!! The morning ones pushed me as I done them last and legs were jelly haha

April

Loved it! Switching to body weight after years of weight lifting was 100% humbling!

Beth Bradburn

W1/D1

I am a beginner and had to skip the last exercise with the close-grip pushups 😅 it was just too much for me at this point. However, I love the workouts, they really motivate me to push ahead

Anna Riedl

Not able to do the dips and the 80 ending push up… too hard for me 😔

Cakhuette

Holy moly!
It's been a few months and my arms a Jell-O after that session!

Jennika

W1/D2

That was fun thank you in out squats into predator jacks was just mean haha.
Only rested after 3 rounds and a 5 min warm up took me 36 mins

Erin

Adaora

Amanda

W1/D3

Anna

Hailee Mcquigg

W1/D4

Eight sets were too much for me as a beginner 😅 I made it to the second last set and then I was out of strength

W3/D3

More workouts from Victoria D’Ariano