Name: Playbook - Alexandra Yaeger - W8/D4 REST OR HIIT
Uploaded: 2024-03-15T21:50:26.272Z
Duration: 45 min
Description: W8/D4 REST OR HIIT

Sweating and can’t breathe!! Feeling this burn!!!

Valentina Loiero

A killer workout 😅 but so glad that I did it!

Andrea

Set a continuous timer. Start with the first exercise and complete the listed reps as fast as you can with good form. 

The rest time you have is the time left in the minute before the top of the next minute. For example- if if takes your 30 seconds to complete 30 jumping jacks, your rest time is the remaining 30 seconds left in that minute. 

Move on to the next exercise the same way, continuing for the 6 rounds or for 30-40 minutes!

In a high plank position, keep your core tight. Alternate touching your right toe with your left hand, your left toe with your right hand, and continuing. Push back with your shoulders and latts while you push your hips towards the ceiling.

High Plank Alt. Toe Taps

- Begin in a standing position. Hold dumbbells in each hand, at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, lightly bend at the elbows and perform a lateral raise. Return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching or can be performed in an alternating fashion.

Reverse Lunge w/ Lateral Raise

10 reps in each hand totaling 20 reps 
- Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- Look straight ahead and swing the kettlebell back between your legs.
- Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

Kettlebell Snatch

Get into a high plank position, with feet out wide for higher stability. Alternate touching your right hand to your left foot, left hand to the right foot. Keeping your core tight and avoiding rocking back and forth. The movement should be slow and controlled.

Stabilizer Toe Taps

To do the Press Jack, hold a weight or ball in both hands up at your chest as you stand nice and tall with your feet together. Then jump your feet out to the side shoulder-width apart or wider as you press the medicine ball or weight overhead. Press your arms straight up toward the ceiling.

Weighted Jacks

Begin standing with your legs shoulder-width apart and a dumbbell in each hand. Place your hands on the floor, kick your legs back to plank position then jump your legs forward into a sumo squat stance. From this position, stay in a low squat, rest your elbows on your knees and curl the weight. Finish the movement by standing and bring the weight through a shoulder press movement. - Repeat

1/2 Burpee + Curl + Press Combo

EMOM

W8/D4 REST OR HIIT

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

W8/D4 REST OR HIIT

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