Name: Playbook - Ashley Horner - W4/D2 Valkyrie
Uploaded: 2024-03-04T19:15:02.161Z
Duration: 45 min
Description: W4/D2 Valkyrie

Great workout, just adding a walk with my husky.

Kathy

Alisa

Amanda

Zayda

Had to dig real deep for that one 🥵 🔥

Meagen

Mental game got the biggest workout. I loved this one-show up and work.

Leah

Jennifer

Carly

Vanessa

Tuesday

Conditioning:
10 sets FOR TIME: 
- 250m Row 
- Burpees x 10 
- Dumbbell Thrusters x 10 

Core: 
2 sets of: 
- Russian Twists x 30 
- Spidermans x 20 
- Plank hold x 60 seconds

10 sets FOR TIME: 
- 250m Row 
- Burpees x 10 
- Dumbbell Thrusters x 10

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

Conditioning

2 sets of: 
- Russian Twists x 30 
- Spidermans x 20 
- Plank Hold x 60 seconds

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(R+L= 1 rep)

Russian Twists

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side 

(R+L= 1 rep)

Spidermans

- Lie face down with your forearms on the floor and your elbows directly beneath your shoulders
- Keep your feet flexed with the bottoms of your toes on the floor
- Keep your forearms parallel to each other and don't clasp your hands in front of you
- Press into your forearms and rise up on your toes so that only your forearms and toes touch the floor
- Your body should hover a few inches off the floor in a straight line from shoulders to feet
- Draw your navel toward your spine and tighten your glutes
- Look at the floor to keep your head in a neutral alignment, and breathe normally
- Hold this position for desired time

Plank Hold

Core

W4/D2 Valkyrie

Claudia

Rosa

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Kaitlin

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

Sveta

Jolene Yarger

Alex

W1/D3 Valkyrie

I had to substitute to stability ball and push-ups.

W1/D4 Valkyrie

Catherine

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Felt kind of dead today from giving blood the other day but got it done!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Krista

Great workout! The man makers hurt!! I am getting closer to a full chin up!

W2/D2 Valkyrie

I am focused on myself here and try to maintain form. Nothing for you to improve. All good.

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

Suky

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

W2/D5 Valkyrie

Heather

W3/D1 Valkyrie

Traveling for work so in hotel gym. I have to mod but still 🔥😰🔥
I love ❤️ having this app even more now because hotel workouts are usually boring 😅

W3/D2 Valkyrie

I thought this was gonna be a quick, easy workout. Boy was I wrong!! Great sweat! I absolutely loved it!

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

Carolyn

W3/D4 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

W3/D5 Valkyrie

Finished even when my hubby was done with Hi workout. That was awesome

W4/D1 Valkyrie

W4/D3 Valkyrie

W4/D4 Valkyrie

I don't like to run I'm not good at it I don't consider myself a runner but this workout brings the runner out of me just makes me want to challenge myself more after completing it I'm so proud of ME!

Such a fantastic workout plan! 
My cardiovascular condition has improved very much. 
Never did I think I’d be able to run a mile without dying and here I just did five! 
I feel super accomplished and proud of myself for the mental strength and discipline I’ve gained throughout these four weeks. 
Thank you ash ✨

W4/D2 Valkyrie

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