Name: Playbook - Wioletta Pawluk - W1/D6 Beginners
Uploaded: 2021-05-04T16:37:15.503Z
Duration: 45 min
Description: W1/D6 Beginners

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

Ruby

Warm up : High knees with crossover toe touch 5 x 30 sec. 

Superset 1 :  3 x 15
Alt toe touches
Alt leg raise with clap 

Superset 2:   3 x 15 
Leg raises 
Scissors

Supset 3 :  3 x 15 
Plank 
Up & down plank jack 

Superset 4:  3 x 15
Reverse crunch 
Elbow to knee crunch

-Run in place with high needs as you reach across tapping the toe with your opposite hand

High knees with crossover toe touch

-Lay on your back in a Y shape
-Lift one leg straight up as you reach across and touch the toe with your opposite hands
-Lower to the starting position and repeat to the other side

Alt Toe Touches

-Lay on your back
-Lift one leg up bent to 90 degrees as your crunch up and clap around the lifted leg
-Lower the leg back to the starting position

*work both sides

Alt Leg Raise With Clap

Superset 1

-Lay flat on the ground with your hands at your sides for stability 
-Raise your legs up together until the bottom of your feet are up
-Lower to starting position and repeat

Leg raise

-Lay flat on your back
-Elevate your legs off the ground and in a back and forth motion cross your legs over each other back and forth

Scissors

Superset 2

-Get into a n elbow plank position
-Activate your core and glutes
-Hold for time

Plank

-Get into push0up plank position
-Perform a plank jack
-Lower one arm at a time to an elbow plank position
-Repeat the plank jacks
-Return to the starting position one arm at a time
-Repeat sequence

Up & Down plank jack

Superset 3

-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

-Lay on your back with your hands near your head
-Lift one leg in a knee tuck as you crunch across touching ht opposite elbow to your knee
-Repeat to other side

Elbow to knee crunches

Superset 4

W1/D6 Beginners

Brigitte

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

Davina Staff

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/D6 Beginners

Community

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