Name: Playbook - Alexandra Yaeger - Week 5- Day 5
Uploaded: 2024-03-15T21:58:36.494Z
Duration: 60 min
Description: Week 5- Day 5

Final day, early 2000s crunk tunes flowing through feeling amazing!

Lisa

Perform the movement just like a standard jumping jack, except your arms and hands will be meeting in front of you as opposed to above your head.

Seal Jack

Stand with your arms in the air, and one foot slightly behind the other. With force, alternate by driving your knees up to your chest while simultaneously dropping your arms alongside the knee that's raised. Alternate back and forth.

Knee Drives

- Stand with your feet slightly wider than hip-width apart, and the kettlebell 6" in front of you.
- To find your starting position, grip the ground with your feet, and slide your hips back with knees soft and back flat.
- Reach your hands to the bell and tilt the handle toward you before gripping.
- To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips or back.
- Once the kettlebell is back, drive your feet into the floor and stand up forcefully - letting the power from your legs bring the kettlebell up to chest height, with your arms acting as cables.
- Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs.
- Once the bell is behind you again, press the floor away and let the bell float up to keep swinging.

Kettlebell Swing

Begin in a standing position with a dumbbell in each hand.  Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet about shoulder-width apart. This will be your starting position.
Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees.
Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.
After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.
Return the weights to the shoulder before repeating the entire movement for additional repetitions

Dumbbell Thruster

Hold two same weighted kettlebells in each hand. Adjust the incline on the treadmill between 5-10. Hold the kettlebells close to your body, core tight, and chest high. Walk for specified time.

KB Incline Walks

Begin standing with your legs shoulder-width apart.
Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
From this position, press up like you're doing a push-up and push your hips up.
Jump your feet under your hips and stand.
Finish the movement by jumping in the air and bringing your hands over your head.
Repeat.

Burpee

Week 5- Day 5

Astrid

Started sweating within the first workout. Didn’t feel comfortable enough doing some stuff without a spotter so I did some alternates.

Alexis

Thank you! It was great! Just getting back into it at the gym!

Jessica

Week 1- Day 1

I’ve been working on my fitness for 16 months and that’s the first time I’ve ever done a pull up 😅😅 loved it!

Kimber

Candi

Week 1- Day 2

valeria

Girl, your workouts are no joke!! Loving every single one! 💪🏽🥵

Amber

Loved this one!! My legs are shaking 😅🔥

Brooke

Week 1- Day 3

Virginia

Week 1- Day 4

Did this workout in a circuit and whoa that was a challenge!!! 🔥 🔥 😅

Alicia

I switched the broad jump for squat jumps, my knee is not accepting broad jumps lol 😂

Definitely the workout I needed for a Sunday!

Week 1- Day 5

Week 2- Day 1

Valentina Loiero

Week 2- Day 2

Week 2- Day 3

This workout with the megawatt preworkout 🥵🥵🔥🔥

Week 2- Day 4

Brielle

Juanita Loftis

Week 2- Day 5

Rachel Cameron

Ingrid

Week 3- Day 1

Week 3- Day 2

These have me SWEATING lately 😅 loving it so much 😍

Week 3- Day 3

Tality, plus this workout: Alex, you a G!

Week 3- Day 4

Did 30 minutes 3 rounds on Sunday night and I was dead

Probably the hardest workout I’ve EVER done

I was DRENCHED after this one-30 minutes burns so hard 😂

Week 3- Day 5

Week 4- Day 1

No gym? No prob, this workout still kills!

Week 4- Day 2

This was a fun, challenging one for me! Nice workout!

Week 5- Day 5

Community

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