Name: Playbook - Alex Rice - W4/D5 optional: SWEAT CHALLENGE
Uploaded: 2024-03-29T18:23:03.989Z
Duration: 30 min
Description: W4/D5 optional: SWEAT CHALLENGE

Got my heart going … that was so rewarding 💪

Jessica

Short and sweet, but the sweat was real! 🥵

Angela

Natalee Arredondo

Natalie

It's time to sweat! Take a short rest at the end of each round to regroup!

4 ROUNDS 
**see exercise descriptions for modifications

1. 10 dumbbell swing to press
2. 10 High plank hop in
3. 5-10 (each) jumping lunges
4.  5 (each) overhead marches
5. 10 1/2 burpee + crossbody mountain climber

Don't forget lots of water!

It's time to sweat! Take a short rest at the end of each round to regroup!

4 ROUNDS 
**see exercise descriptions for modifications

1. 10 dumbbell swing to press
2. 10 High plank hop in
3. 5 (each) jumping lunges
4.  5 (each) overhead marches
5. 1/2 burpee + crossbody mountain climber

Don't forget lots of water!

- Holding dumbbells at your sides, hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Use the momentum to press the dumbbells overhead
- Carefully lower dumbbells back into the swing

Dumbbell swing to press

**MODIFY: step in and out instead of hopping
- Start in a high plank position
- Engaging your core throughout this whole movement, hop your feet forward into a tucked position
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High plank hop in

MODIFY: bodyweight alternating reverse lunges

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Holding dumbbells overhead perform a slow controlled march
- Staying as controlled and level and you can, lift one knee then the other in a marching pattern

Dumbbell Overhead March

MODIFY: step in and out instead of hopping

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position
- 2 (1 rep each side) crossbody mountain climbers
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee + crossbody mountain climber

SWEAT CHALLENGE

W4/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

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

Taylor Martin

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

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!

W4/D5 optional: SWEAT CHALLENGE

Community

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