Name: Playbook - Wioletta Pawluk - W4/D2 Beginners
Uploaded: 2021-05-04T16:37:15.842Z
Duration: 45 min
Description: W4/D2 Beginners

Warm up: Butt kickers 5 x 30 sec. 

Superset 1:  3 x 15
Wall squats 
Walking lunges

Superset  2:  3 x 15
Plank walk out
Up & down plank 

Superset 3:  3 x 15
Plank hip twist 
Side plank pulse

-Run in a stationary position kicking your feet up behind you touching your butt with your heels 
-Repeat

Butt kicks

-Stand facing wall with your arms extended overhead
-Performa squat with your torso upright and arms overhead
-Repeat

Wall squats

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

Walking lunges

Superset 1

-From the standing position hinge at the waist placing your hands on the ground
-Walk your hands away from you until you reach push-up position
-Walk your hands back towards your feet and stand up
-Repeat

Plank walk outs

-Start in an elbow plank position
-One arm at a time get into push-up plank position
-One arm at a time return to the starting position
-Repeat

Up & Down Plank

Superset 2

-From an elbow plank position test your hips from side to side tapping them to the ground back and forth

Plank hip twist

-Get into a extended side plank position 
-Pulse your hips up and down
-Repeat

*Work both sides

Side plank pulses

Superset 3

W4/D2 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?

Ruby

W1/D2 Beginners

W1/D3 Beginners

W1/D4 Beginners

W1/D5 Beginners

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

W4/D2 Beginners

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