Name: Playbook - Alex Rice - W5/D5 optional: SWEAT CHALLENGE
Uploaded: 2024-03-29T18:23:04.021Z
Duration: 25 min
Description: W5/D5 optional: SWEAT CHALLENGE

Marissa Montilva

Natalee Arredondo

TIME TO SWEAT!
IF YOU WANT AN EXTRA CHALLENGE: replace low lateral shuffle with sprints

circuit style
1a. DB snatch 40 seconds (20 sec each side)

1b. Low Lateral Shuffle 20 seconds

1c. Hand Release push ups (modify to knees) 40 seconds

1d. Low lateral shuffle 20 seconds

1e. Lateral shoot though 40 seconds
**practice this one before you get started)

1f. Low lateral shuffle 20 seconds

Don't forget water!!

TIME TO SWEAT!
IF YOU WANT AN EXTRA CHALLENGE: replace low lateral shuffle with sprints 

circuit style
1a. DB snatch 40 seconds (20 sec each side)

1b. Low Lateral Shuffle 20 seconds

1c. Hand Release push ups (modify to knees) 40 seconds

1d. Low lateral shuffle 20 seconds

1e. Lateral shoot though 40 seconds
**practice this one before you get started)

1f. Low lateral shuffle 20 seconds

Don't forget your water!

20 seconds each side

- 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
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Snatch

- Hinge at your hips and bend your legs
- While staying low you’re going to take a lateral step and step together bringing the other foot in
- 2 shuffles going each direction
- Stay low and keep the movement quick

Low Lateral Shuffle

MODIFY: switch to your knees

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

**practice this one before getting started

 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

SWEAT CHALLENGE

W5/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

Taylor Martin

Angela

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

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!

W5/D5 optional: SWEAT CHALLENGE

Community

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