Name: Playbook - CD Performance - Total Body 100 Rep workout week 11 Post your rounds!
Uploaded: 2023-01-03T14:36:01.844Z
Duration: 45 min
Description: Total Body 100 Rep workout week 11 Post your rounds!

100 REP WORKOUT
Ladies!! As many rounds as possible in 45 minutes with as minimal rest as possible through the 10 exercises. REST FOR 1 FULL MINUTE THEN REPEAT

Let’s get after it!!🔥🔥🔥

Keep your legs straight but knees soft. Walk your hands out into a plank position and holiday for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworm

Legs straight but knees soft
Keep shoulders retracted and engaged
Keep DB close to your body
Keep your spine neutral

DB deadlift

Hold your weight at your chest. You can do this with a DB or KB. 
-Keep your weight controlled.
-Core activated
-press up through your heels
-Chest tall and shoulders back and down

Goblet Squat-Backwards Lunge both legs

These can be done with a Kettle bell or a band. Either way the movement is completed the same. 
Snap through your hips and squeeze your glutes at the top!

Banded Swing or KB swings

Curtsy Lunge w/ Lunge

Balance on your sit bone as you tuck your knees in and out. Keep your belly button drawn into your spine as your draw your rib cage down to your hips!

KNEE TUCKS

Keep your top food stationary and try and keep your knee bent at a 90 degree angle.

Bench Step up and over

You can use band, DB or kettlebell
Keep your core engaged and control your tempo of your press.
Do not lock out your elbow!

Single arm shoulder Press

Close Row

Single arm squat and Close Row

CD—TOTAL BODY WEEK

Total Body 100 Rep workout week 11 Post your rounds!

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Season

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Sonya

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Whitney

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Glute Focused Leg Day Week 13

Total body week 13

April 100 Rep total body week 13

Leg day done... that was a good one! Going to feel that tomorrow!

That was a tough one!! But a good one 🔥💪🏻

Total Body 100 Rep workout week 11 Post your rounds!

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