Name: Playbook - Chrysti Ane - W1/D4 Day 4: Active Recovery, abs, cardio, calves
Uploaded: 2022-05-10T05:38:43.552Z
Duration: 45 min
Description: W1/D4 Day 4: Active Recovery, abs, cardio, calves

Erika Marie

Shani

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Begin supine with knees bent 90 degrees and hands and knees pressing into roller 
- Straighten one leg at a time

Dumbbell deadbugs

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps medicine ball

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Place one leg on an elevated surface
- Lightly tap your toes to a curtsy squat 
- Alternate to regular squat at a quick pace

Elevated alternating lunges

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

-In a plank position move kettlebell from one side to the other with the opposite arm

Plank pull through

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W1/D4 Day 4: Active Recovery, abs, cardio, calves

Amazing workout!! I’m definitely going to feel it tomorrow 💪

Natalie

Jaime

W1/D1 Day 1 chest, biceps, abs

Loved it! And lol I thought my triceps were getting stronger until I got to the overhead rope tricep extensions and wow those were brutal 😅 GREAT burn!! 🔥🏋‍♀️💪

W1/D2 Day 2 shoulders, triceps

I love this so much this is my second time doing this plan

Brystal

Sierra

W1/D3 Day 3: Leg Day baby!

I'm back from vacation and back to working out! This felt amazing and I know I'm gonna feel it tomorrow!

2nd time around and this is still one of my favorites! 💪🏋‍♀️🔥

Lexi

W1/D5 Day 5: Back, shoulders

W1/D6 Day 6: Glute focused Day

W1/D7 Day 7: Active Rest Day!

Love this one! Simple moves but VERRRRRY effective! 💪🥵

Juliana Barreneche

W2/D1 Day 8 (WEEK 2!) Chest, biceps, cardio

I am 12 weeks post partum and I love doing these workouts. They aren’t too long which works perfect for me. They challenge me in the right way. I always feel the burn the next day! Actually I feel sore for a few days. I love that feeling. Thank you

Loving this program!! I can assure you that it hits every single muscle, my body reminds me of that every time I move 😅😅

W2/D2 Day 9: Cardio, Shoulders, triceps

I made the mistake of doing this outside in 95 degree weather so it was definitely more brutal than usual 😅 I upped my weights this time around and my legs were shaking by the time I finished! It felt great!

Leg day is all the pain!! 😅🥵 loved it!!

W2/D3 Day 10: Leg Day

W2/D4 Day 11: Active recovery, cardio, full body

W2/D5 Day 12: Back, Shoulders, Abs, Cardio

This one is a KILLER! It took some convincing to get started but I got through it and I feel great!

Bulgarian split squats were made in hell! 😭🥵😅
Great workout!!

W2/D6 Day 13: Glute Day!

W2/D7 Day 14: Active Rest Day! Walk, swim, yoga, etc.

Great workout!! This is definitely one of my favorites so far! Skipping the treadmill and heading to Zumba instead 💃

W3/D1 Day 15: Shoulders, Triceps, cardio

Amazing burn! Lol my abs better turn into steel after that!!

Love you and work workouts… and your outfits!🔥🔥🔥

Cecilia

W3/D2 Day 16: Cardio, full body

I did this yesterday and I gotta say, this one really snuck up on me! I definitely felt it while I was working out but I did NOT expect to be this sore today!! I didn't even realize how many muscles I was actually working but I feel them today 😅 
Leg day is really hard but I loved it! Thanks!!

W3/D3 Day 17: Leg Day!

W3/D4 Day 18: Biceps, calves, abs

This one is one of my favorites :-) I upped the weights for some of the movements so I can't wait to see how I feel tomorrow 🥵😄

I hate & love the hyperextensions because it's a great movement but they're killer! I couldn't figure out the correct form for the cable crunches so I did some planks instead 🥵 Great workout, thank you!!

W3/D5 Day 19: Back, shoulders, abs

Every single second of this hurt but I loved it! 😅🥵

Glutes on 🔥 🔥🔥🔥! 
Great workout!

W3/D6: Day 20: Glutes

W3/D7 Day 21: Active rest Day

I haven't done this in ages and I forgot how amazingly painful it is! 🥵🥵🥵

I had the idiotic idea to do the stair master before this workout so I tired out my legs in advance 😂 This is a BEAST of a leg workout and I loved and hated every second of it!

W4/D1 Day 22: Leg destruction Day

Loved this one! I feel like my triceps are the strongest they've ever been :-)

Those lateral raises are killer!! Great workout as usual! I'm definitely expecting some soreness tomorrow 😅

W4/D2 Day 23: Shoulders, Triceps

W4/D3 Day 24: Biceps, cardio

Great workout! And lol my triceps are SORE from 2 days ago!

W4/D4 Day 25: Back, Chest

This is a beast of a workout!!! My entire body is shaking! It took me longer than usual to get through it but I loved it! 🏋‍♀️🥵

This one was hard but I LOVED it! Lol not the curtsy though, those were just hard 😅
I haven't done decline sit ups in so long and weirdly I missed them.
I think this is one of my favorite workouts so far 😁 Thank you!!

W4/D5 Day 26: Full body

My lower body was so sore all week from the full body I did on Monday so I've been working upper body for the past few days but since today is the first day I can move without pain I decided to do glutes! Let's hope I don't regret that! 😅 great workout!

W4/D6 Day 27: Glutes!!

W4/D7 Day 28: Active Rest Day

W5/D1 Day 29: Full Body

I started this with 10 min on the stairmaster because I hate it so much that I need to get better at it 😅
Loved the workout, I've been upping my weights so I'm excited to see how I feel tomorrow! I ended with a Zumba class instead of the treadmill because it's way more fun :-)

W5/D2 Day 30: Biceps, chest, cardio

I had to make some small modifications and I'm still completely shot! 😅🥵
Great workout!

Just finished a 3 day holiday with lots of food and little movement so this was exactly what I needed!

W5/D3 Day 31: Shoulders, Glutes, abs

I really love this one. It feels so good and my triceps are stronger than they've ever been! Thanks!!

W5/D4 Day 32: Back, Triceps, cardio

W5/D5 Day 33: Hypopressive TVA, cardio, Recovery Day

Loved it! Lol anything lower body with no form of lunges is a win for me! 😅

Great workout! And lol my chest muscles are still sore from about 3 days ago 😅

W5/D6 Day 34: Glutes

W5/D7 Day 35: Active Rest Day

W6/D1 Day 36: Full body

Loved it! I did an hour HIIT class instead of 25 min on the stairmaster and I'm sure it was easier 😅 you'll probably hear me shrieking with joy from across the country on the day I manage 25 min on the stairmaster!

W6/D2 Day 37: Biceps, Chest, Cardio

Not gonna lie, putting the step ups and then thousands of lunges one after another was the MOST BRUTAL!!! 😅😅 I survived though and it was a great workout! Thank you!

Leg day was killer as usual! Lol I tried not to cry when I saw how many lunges there were 😅
Great workout!!

W6/D3 Day 38: Leg Day

This is one of my favorites, it's simple but it's a great burn!! My muscles feel WORKED!

W6/D4 Day 39: Triceps, Shoulders

W6/D5: Cardio/Recovery day

You're back!!! This was such a great burn and I know I'll be feeling it tomorrow! Loved it!

W1/D4 Day 4: Active Recovery, abs, cardio, calves

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