Name: Playbook - Alex Rice - W1/D5 optional: SWEAT CHALLENGE
Uploaded: 2024-03-29T18:23:03.864Z
Duration: 20 min
Description: W1/D5 optional: SWEAT CHALLENGE

Selina Rivera

Gisele Rigo

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

Perfect workout for when you are time crunched but want to get in movement!

Brielle

Nadia Shipley

Really got me winded quick! Perfect for a quick morning workout!

Debbie

Sherrell

Taylor Martin

McKenzie

Maria

Claire

Angela

Raiko

This was a great workout! Got my heart racing and me sweating like crazy

Natalie

Natalee Arredondo

CARDIO / SWEAT CHALLENGE #1

INSTRUCTIONS: 3 ROUNDS - take a rest if needed but the goal is to complete this as a circuit!

1. 10 (each) Dumbbell Snatch 
2. 10 (each) Reverse lunge w/ oblique twist
3. 10 (each) Plank Up Downs
4. 10 Frog Squat Jumps (see modification in exercise demo video)
5. 10 (each) Plank Shoulder Taps

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Step back and bring your knee down until both legs are at 90 degrees
- Step forward lifting your knee up and slightly twist the opposite direction workout your core
- Lower back to the initial position

Reverse lunge w/ oblique twist

- Begin in a push up position
- Lower one forearm, then the other until you are in an elbow plank
- Place one hand palm on the ground, then the other, and push yourself back into a push up position
- Make sure to alternate sides
- the goal is to complete this with as little movement as possible

Plank Up Downs

- Start by pushing your hips back and down, touch the ground
- Explode/jump up from the bottom of the squat, reaching your arms up as you jump
- Land softly in the same starting position

KEEP WATCHING FOR MODIFIED VERSION

Frog Squat Jumps

- Begin in a push up position
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- the goal is to complete this with as little movement as possible

Plank Shoulder Taps

SWEAT CHALLENGE

W1/D5 optional: SWEAT CHALLENGE

Angie

Courtney

LOWER WARM UP

Monse

Sara Coop

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

Zhari

W1/D1 Heavy Leg Day

Great!!! Sweating like crazy, especially with my sweat band on

Donyale

Mari

W1/D2 Push + Abs

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

Alana

W1/D3 Glutes

Mikayla

Hilda

W1/D4 Pull + Abs

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

Jennica

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Jessica

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

Melissa

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

Erin Schisler

W6/D2 PUSH + ABS

Erika

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W1/D5 optional: SWEAT CHALLENGE

Community

More workouts from Alex Rice