Name: Playbook - Cora Miller - Day 18
Uploaded: 2024-01-31T19:03:57.782Z
Duration: 30 min
Description: Day 18

Gynelle

Lower BURN day and it’s a fun one!! We are going to warm up and then do three couplets, where we pair two exercises that compliment one another to really fatigue the lower body. 

Have fun and be thankful you can move your body today!

- Jump rope with the rope passing under your feet once each jump or twice if you have double unders

Jump rope

- Hinge forward holding the dumbbell at you chest or go no weight
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank rotations

Warm and ready 💥

We are going to pair two movements here, doing each at the start of a new minute. So minute 1 should be 8 reps of movement 1, rest the remainder of the minute until minute 2 when you do exercise 2. Repeat that 4 times or for 8 minutes.

- Start with a barbell on your upper back or KB held at your chest 
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Box squats

- Hinge the hips holding a KB with both hands (if you have a dumbbell, you can hold the bell portion and accomplish the same movement)
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

*scale to using single db or backpack

Kettlebell Russian swings

8/8/8 1️⃣

- Stand holding a kettlebell in each hand in the racked position
- Step forward into a lunge keeping chest up
- Step back to the starting position

Front rack lunges

- Hold weight at your chest, or do not use weight if you prefer 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Goblet squat jumps

8/8/8 2️⃣

- 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
- As you rise to standing jump or step on top of a box, chair or cooler
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

- 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

8/8/8 3️⃣

Day 18

First one back after a decent time off for injury. Great way to jump back in.

Becca

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 💪💪🔥🔥

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!

Day 18

Community

More workouts from Cora Miller