Name: Playbook - Alex Rice - W3/D5 optional: SWEAT CHALLENGE
Uploaded: 2024-03-29T18:23:03.962Z
Duration: 20 min
Description: W3/D5 optional: SWEAT CHALLENGE

Marissa Montilva

Taylor Martin

Angela

Ciara Martin

Natalee Arredondo

Maria

Give it all you got!! 40 seconds of work and 20 seconds of high knees! ***See each exercise description for modifications

4 rounds!
40 sec | devil press
20 sec | high knees
40 sec | 180 squat jump
20 sec | high knees
40 sec | lateral shoot through **practice this one before your start, it takes a second to get used to**
20 sec | high knees

Rest if needed after each round but keep it minimal - repeat!

Don’t forget your water!!

40 seconds of work and 20 seconds of high knees! ***See each exercise description for modifications

4 rounds!
40 sec | devil press
20 sec | high knees
40 sec | 180 squat jump
20 sec | high knees
40 sec | lateral shoot through
20 sec | high knees
Rest if needed after each round but keep it minimal - repeat!

Don’t forget your water!!

MODIFICATION: step back into plank and step forward from plank - no jump

- Begin feet wider than shoulder width, bring dumbbells to the ground and jump your feet back into a full plank
- Jump your feet forward and swing the dumbbells from between your legs using the moment to bring the DBs straight up overhead
- Return dumbbells to the ground and repeat

Dumbbell devil’s press

MODIFICATION: run in place

- Run in place while lift your knees high for time or reps
- Increase speed as you feel comfortable

High knees

MODIFICATIONS: squat jumps without turning 180 OR bodyweight squats

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

MODIFICATION: run in place

- Run in place while bring your knees high for time or reps
- Increase speed as you feel comfortable

- start in a table top / bear plank position
- hands and knees shoulder width (knees raised off the ground)
- rotate your body to the right, keeping your right leg and left hand on the ground
- lift your right hand and kick your left leg all the way though as if your trying to kick something on the other side of your body
- return to bear plank position and repeat on the other side

Lateral shoot through

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

SWEAT CHALLENGE

W3/D5 optional: SWEAT CHALLENGE

Angie

Debbie

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

Gisele Rigo

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

Selina Rivera

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

Kacie

W1/D5 optional: SWEAT CHALLENGE

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

Sarah Zabawa

W3/D4 PULL + ABS

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 🥵👏🏼

McKenzie

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!

W3/D5 optional: SWEAT CHALLENGE

Community

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