Name: Playbook - Chandler Nicoll - W8/D5: FULL BODY FIRE (optional)
Uploaded: 2023-12-31T16:45:55.563Z
Duration: 30 min
Description: W8/D5: FULL BODY FIRE (optional)

Ruby

Alright team! This is the FINAL workout of the challenge🔥 

Let’s crush it!

Repeat all exercises for 5 min with minimal rest between moves

Back flat on ground, tuck hips
Using core sit up & tap opposite toe 
Repeat on other side

Alt. Cross Toe Touch

Reverse Crunch

Hands by hips 
Extend legs out 
Crunch back in

Option: heels touch ground

Knee Tucks

Keep core tight 
Relax shoulders & keep chest tall

Ab Hold

Abs🔥

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Start on side of bench 
Place on foot on pressing through mid foot 
Explode and drive knee towards chest

Lateral Step Up w/power

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Hands in line with shoulders 
Wide stance with feet 
Keep your straight and bring it up in line with your back
Slow on the way down

Plank Arm Raises

Start in squat position 
Hands come to the ground & throw feet into plank position 
Drive knees to chest 4 times 
Then hop feet back into squat position 
Don’t stand back up
Repeat

Pop Jack to Running Man

Circuit

W8/D5: FULL BODY FIRE (optional)

Meeks

Alyse

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W8/D5: FULL BODY FIRE (optional)

Community

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