Name: Playbook - Chrysti Ane - W2/D4 Day 11: Active recovery, cardio, full body
Uploaded: 2022-05-10T05:38:43.738Z
Duration: 45 min
Description: W2/D4 Day 11: Active recovery, cardio, full body

-Steady pace (level 8) on the stair master

Stairmaster

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Start with your arms behind you with hands on the floor and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to starting position

Seated knee tucks

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time
-medicine ball out and in optional

Wall sit with medicine ball

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

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!! 🔥🏋‍♀️💪

Shani

Erika Marie

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!

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

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

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