Name: Playbook - Wioletta Pawluk - W1/D4 Beginners
Uploaded: 2021-05-04T16:37:15.640Z
Duration: 45 min
Description: W1/D4 Beginners

Davina Staff

Ruby

Warm up : Squat jacks 5 x 30 sec. 

Superset 1:  3x 15
Skaters 
Lateral squat into squat

Superset 2 :  3 x 15
Walking lunges 
Wall sit 

Superset 3 :  3 x 15
Reverse crunch 
Russian twist

-Perform jumping jacks that include a squat each tike your feet land in the wide position
-Repeat for time or reps

Squat Jacks

-Hop from side to side controlled in a skater motion 
-Repeat for time or reps

Skaters

-Holding a weight goblet style step form side tot side into lateral squats with a full squat each time you return to the center
-Repeat

Lateral squats into squat

Superset 1

-Weighted or without weights walk forward in a lunge position
-Repeat for desired reps

Walking lunges

Wall Sit

Superset 2

-Lay on the ground on your back with bent legs and your feet flat on the ground
-Lift your legs and extend them straight up into the air activating your abs
-Lower your legs back to the starting position
-Repeat

Reverse crunch

-Sit on your but with your legs bent and your upper body elevated off the ground at an angle
-With an object in your hands rotate side to side tapping it to the ground
-Repeat for reps desired

Russian twist

Superset 3

W1/D4 Beginners

Brigitte

Kicked my butt almost quit but pushed through!!! 🙌

shayla

W1/D1 Beginners

Giovanna

It was a little difficult for me to do the planks for hips side to side and the lateral ones as well. Is there an alternative position?

W1/D2 Beginners

W1/D3 Beginners

W1/D5 Beginners

Great! Had to adjust some exercises to my body type I’m not very strong with my upper body.

W1/D4 Beginners

Community

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