Name: Playbook - Chanel DeLisser - W1/D6 *OPTIONAL*
Uploaded: 2024-03-04T18:10:49.370Z
Duration: 10 min
Description: W1/D6 *OPTIONAL*

🌟Makynia⚜️

Bella

SugeKickFit

Mitchelle

Karine

Charnetta

Brenda

Week 1 done!! Wow wow I have defo got stronger and shaped up more on my thighs. Really want to see a change in my upper body as that back phat is a bish. Well done to all who made it through. Todays jump rope was a cheeky one to just do just because and yes I sweat even after 10 mins lol

Toni

SATURDAY

Active recovery - 10 minute jump rope circuit 
* Optional based on your goals

Active recovery includes low-intensity exercise that promotes blood flow to the muscles, helping them to recover better and faster. Active recovery can help reduce soreness and tightness after a tough workout week. 

JUMP ROPE INTERVAL: 
6 sets each (1 minute ON / 30 sec OFF)

__________________________________________

In sequential order, jump rope for specified duration, followed by specified rest time. 
__________________________________________

EXAMPLE: 
* Jump for 1 minute —> then rest for 30 secs 
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start

JUMP ROPE INTERVAL: 
- 6 sets each
- 1 minute ON
- 30 sec OFF

__________________________________________

In sequential order, jump rope for specified duration, followed by specified rest time. 
__________________________________________

EXAMPLE: 
* Jump for 1 minute —> then rest for 30 secs 
* Then repeat sequence until all rounds are completed

__________________________________________

NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start

Jump rope intervals

W1/D6 *OPTIONAL*

Had fun. Cussed. Got sweaty. Didn’t die. 🤣

Lauren

Angela

Intense!! But exactly what I need if I want it I achieve the body I swear I want

Belle

W1/D1

Samantha

W1/D2

Aryielle

Whitney

W1/D3

I really enjoyed this workout 🦾🦾🦾

Derrian

Finished in 1hr and 30 mins. Goal is to cut to 1hr only! Day4 down🙌🏼

W1/D4

Great workout I really feel the burn in my legs🦾🦾🦾

Judie

W1/D5

Brianna

My butt is going to look AMAZING after this!!!

W2/D1

W2/D2

W2/D3

W2/D4

Sianadeye

W2/D5

That extra rep was NOT to be played with because I normally do 5.

BeBe Jones

Arielle

W2/D6 *OPTIONAL*

Amazing workout I’m really seeing results 🦾🦾🦾

W3/D1

W3/D2

W3/D3

W3/D4

Week 3 day 5 in the books!!! Amazing workout!!!

My balance was a struggle on the dumbbell hold, lunge, then kick. I had to hold onto a chair for the first round but after a little practice I tried a few with the dumbbells. It wasn’t perfect but I look forward to getting better time is of the essence

Charliah

Brandy

W3/D5

Was I this much of an athlete when I was jumping rope as a kid ? 🤣 sheesh bringing back memories

W3/D6 *OPTIONAL*

Pushed through this one, Mother Nature ain’t stopping me 🤣

W4/D1

W4/D2

W4/D3

Today was so much fun. My soul almost left my body but it was completely worth it 🤣

W1/D6 OPTIONAL

Community

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