Name: Playbook - Cora Miller - Day 1
Uploaded: 2022-11-13T04:26:36.982Z
Duration: 30 min
Description: Day 1

A burner for sure!! Biceps and hammy’s are feeling it!

Jamie

3rd time I’ve done this day. 

First time = all modified push-ups 
Today = 95% traditional push- ups!! (The 4th round of tri push-ups was a doozy! 😂👏🏻) 

Woo woo 💪💪🔥🔥

Gynelle

Lori

Great way to start the day! Just enough….

Danielle

Awesome workout! Love how quick and effective this was!

Emily

Love it! A great kick-off point post running injury! (Not yours. Mine 🤦🏻‍♀️) 

Looking forward to tomorrow!

Raeann

Great workout! Really enjoyed putting the timer on and being able to be in and out in under 30 mins. My first goal to get back into working out in post partum, and really aiming for speed and efficiency.

Breanne

Fun one today with an upper body focus 

We’ll go 3 times through a good little push/pull arm circuit with a burpee sprint finisher and then and 4 rounds of a circuit at the end  

Have fun, turn up the playlist and prioritize good form!

- Use any machine, run, jog in place, high knees and buff kickers, mountain climbers, jumping jacks or even slower burpees. The intention is to wake up your nervous system with some heavy breathing

Cardio of choice

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk legs back towards your hands and stand up

Walk out + push up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

Warm it up

Move with intention to keep the heart rate up

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

*use any weight you have, barbell, kettlebell, backpack or resistance bands

Dumbbell bridge chest press

- 8 each side 
- Bend over at the waist 
- Focus on using your lower lats, avoid using your traps and upper back

*use any weight you have, barbell, kettlebells, backpack or resistance bands

Bent over dumbbell rows

- SPRINT these, 6-8 depending on fitness level
- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*can also use cals on assault, echo, ski or rower

*scales down: bench or box burpees (instead of going down to the floor) and step in and out

Burpee or Cals Machine

Arms like 💪🏻

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

*modify by going from your knees

Tricep push up

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

*scale down to be just 6-8 lunge lunge squat, no jumping

Jumping Lunge Lunge Squat

- Reps are each side 
- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Push the pace

Day 1

After a long 12 hour shift, this is just what I needed for some necessary stress relief!!! #bunsaburnin

Leg day = leg sweat 😂🔥🥵🏋️‍♀️❤️

I needed that! Thanks so much! 2 two down for me.

Elvia

Day 2

Day 3

Just enough this morning! I did higher reps with lower to no weight and got a good sweat going!

Nothing like sealing the deal with the burpees at the end! 🔥💪👏🏻

Wooo. Those box steps get spicy 🔥 but such a good finisher!

Cora Miller

Day 4

Hell of a way to kick off a FriYAY! 💪👏🏻🥵🔥

Day 5

Day 6

Day 7

No better way to start a Monday than with burpees! 🔥🔥

Day 8

PR: 50 is nifty in 8 min 50 secs. 🔥💪💥 #feelingstrong!

Day 9

Day 10

Walking may be challenging later but that’s cool 😂👏🏻👏🏻💥💪

Loved this one - the quad fatigue was a nice little burn. Enjoyed really thinking about engaging my hamstrings in the deadlifts too.

Day 11

Day 12

Day 13

Day 14

Great! Had to modify some of the movements due to breast feeding/milk supply issues that prevented jumping - but got in the quad burn!

Legs are feeling it, but love it! I can feel the work the rest of my body did too! A great way to start the day, nicely done!! 💪🔥

Day 15

Taylor had to help me through that last set of 100 high plank shoulder taps. She was a great cheerleader! 👏🏻🙌🏻🔥📣

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Perfect way to kick off #humpday 💪🏋️‍♀️🔥

Did that one outside on the deck so I could get my Vit D while I was at it. No shortage of sweat over here!! 🔥🔥

Day 22

Day 23

Day 24

Day 25

Holy shit those burpees in the last round are truly a love/hate set. Upper body on 🔥🔥👍💪

Day 26

Day 27

Day 28

Day 29

Last day and still can’t decide if I love/hate burpees. 💪🔥🏋️‍♀️

Day 1

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