Name: Playbook - Victoria D’Ariano - W3/D5
Uploaded: 2021-01-18T11:47:14.698Z
Duration: 45 min
Description: W3/D5

Lateral Shoot-Throughs 4 x 20 reps total
Reverse Table top Toe Taps
Mountain Climbers
Burpees 4 x 20 reps
Plank with Shoulder Taps 4 x 30 Taps
Floor Hops *side to sides* 4 x 20 Reps
Pike Push-Ups
Two Foot Mountain Climbers 4 x 15 Reps

-Start in a press-up position with your arms extended and your feet spread apart.
-Lift one hand and move the opposite leg under your body so it extends out to the side. 
-Then come back to the press-up position and repeat with the opposite limbs.

Lateral shoot throughs

- 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

-Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
-Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
-Pull your right knee into your chest as far as you can.
-Switch legs, pulling one knee out and bringing the other knee in.
-Keep your hips down, run your knees in and out as far and as fast as you can. 
-Alternate inhaling and exhaling with each leg change.

Mountain climbers

-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

-To perform this exercise, start in a press-up position and make sure your hands up directly under your shoulders and your feet are in line with your hips. 
-Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. 
-Then repeat on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight.

Plank with shoulder taps

Floor hops side to side

-Assume a pushup position on the floor. Your arms should be straight and your hands should be shoulder-width apart.
-Now lift up your hips so that your body forms an upside down V. Your legs and arms should stay as straight as possible.
-Bend your elbows and lower your upper body until the top of your head nearly touches the floor.
-Pause, and then push yourself back up until your arms are straight.

Pike pushup

- 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.

Mountain climbers two feet

W3/D5

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/D5

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