Name: Playbook - Coach Andy Gallagher - Full Body Circuit [BW]
Uploaded: 2024-01-29T01:17:07.329Z
Duration: 25 min
Description: Full Body Circuit [BW]

Tobi

This is a full body circuit designed for all levels of fitness. 

Warm up: walk outs to World’s Greatest Stretch 

Workout: Three rounds of four bodyweight exercises

Your feedback is invaluable- tell us what you love, what you’d tweak and what you’re craving more of! Your input helps us make the Protean Fitness App the best it can be!

- start by reaching hands above head
- then hinge hips back and slowly lower hands to the ground
- walk hands out into a plank
-engage core, quads and glutes
- jump one foot forward next to hand
- rotate open towards the forward foot
- switch sides and repeat
- walk hands back
- repeat for desired amount of time

Walk Outs to worlds greatest stretch

Complete one set of each exercise and repeat for three rounds. 

- Rest 15-30 seconds between sets
- Rest 60 seconds after completing each round

*Add a fourth round if you’re feeling strong💪🏼

- start in a bear crawl position
-tap your shoulder with your opposite hand
-keep core engaged
-alternate sides for desired reps

Bear crawl shoulder taps

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Stack your shoulders hips and heels over each other
- Squat
- March with one side
- squat
- March with other leg
- repeat for desired time

Full Body Circuit [BW]

Community

More workouts from Coach Andy Gallagher