Name: Playbook - Ajhamae Quiring - W4/D3 Power
Uploaded: 2023-09-04T20:56:26.410Z
Duration: 30 min
Description: W4/D3 Power

With every negative thought you have during your exercise today, I want you to recognize it and say to yourself, "That is a lie" and replace it with the positive version. For example, if you think "My body is too tired to keep going", then say to yourself, "That is a lie. My body is strong enough to finish this set". These power workouts are challenging, so I really want you to challenge your negative mindset as you are going through this workout.

Light weight
Fast speed through exercises
Rest 2 minutes after jump rope

Time yourself! Do your best to complete it faster than the last time.

Choose a light weight. It should only range between 5-15 pounds. These workouts are focused on speed rather than how heavy your weight is. The weight will add more of a challenge. But keep in mind that you need to move quickly through your reps.

Stand with feet about hip width apart or wider. Firmly hold a dumbbell in each hand at your side. Engage your core and lower your hips into a deep squat. Use your quads, not your back, to return to the starting position. Keep your chest up throughout the exercise.

Suitcase Squats

Stand about one foot in front of your box. Bend your knees and jump on top of the box. Straighten your legs then step down.

Box Jumps

Circuit One

Find a bench, box, or other object that is about shin height. Alternate tapping your toes as fast as you can on the box for 30 seconds. Take a 15 second break then repeat for another 30 seconds.  For more of a challenge, complete the toe taps for the entire minute without taking a break.

Toe Taps

10 reps each side
Start in a standing position with feet close together and dumbbells placed on shoulders or at your side. Engage your core and step one foot forward into a lunge. Step far enough forward so your knee does not tract past your toes. Deepen until your knee almost touches the floor then engage your quad to return to starting position. Do not use your back. Complete all reps on the one side then switch to the other side.

Front Lunges

Start in a standing position with feet close together. Engage your core and jump one foot forward and one foot back into a lunge. Step far enough forward so your knee does not tract past your toes. Deepen until your knee almost touches the floor then engage your quad to then jump the opposite foot forward. Do not use your back.

Jumping Lunges

Circuit Two

Find a bench, box, or chair that is at a comfortable sitting height. Begin the movement sitting on the bench. Lift your feet then press down to jump up into the air as high as you can. Return to sitting position.

Sit-Stand-Jump

Begin the movement with your feet wider than hip width and have a bend in your knees. Reach down to the floor with your hands at the same time you jump your feet back making a high plank position. Jump your feet back into your hands and bring your chest up back to starting position. Engage your core to avoid using your back lift back up.

Sprawls

Circuit Three

W4/D3 Power

Ajhamae Quiring

My legs are definitely feeling this one! Loved it!

Emms

Wow!!! What an amazing workout!!! Thank you!

Amber

W1/D1 Lower Body

W1/D1 Mindful Baking Intro

W1/D1 Week 1 Mindset Practice

Wow!!! What a good workout! I feel like the time just went by so fast! I feel so good, thank you!

W1/D2 Upper Body

W1/D3 Power

Those lateral arm raises about killed me 😆!!  Getting stronger though and fun to workout with you this morning! ☀️

W4/D3 Power

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