Name: Playbook - Cora Miller - Day 30
Uploaded: 2024-01-31T19:03:57.827Z
Duration: 30 min
Description: Day 30

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

Gynelle

The very last day!!! Upper burn day 🔥 

Have fun with this but also, celebrate the fact that you committed to 30 days. We didn’t work out every day with intensity but we did get in 16 really solid toning and burning days with some lower intensity walking/running and outdoor time. 
***You should be feeling confident, accomplished, strong, and proud!!!

- start standing with your feet hips width apart
- as you bend down to touch the ground, kick your feet back in lower down until your chest hits the floor
- from the floor pull your chest up off the ground by straightening your arms like a cobra
- then pop your hips and feet up underneath you
- stand and do a slight jump at the top with your hands clapping above your head

* modify it and scale by only going to a chair or bench

Burpee

- As you bring the arms up and your legs up, engage your abs like the video

Dead bugs

- start by doing a push up and then transition into a down dog then back to push up 
- focus on really opening up your upper back in the down dog

Push up down dog

- 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

- start lying on the floor on your stomach with your arms out at a 90° angle so you look like a T
- while keeping your L arm flat on the ground, lift your R foot up and over like the video
- repeat on both sides with a 2 second pause in the stretched position

Scorpion stretch

Warm it up

Our main toning/strength focus today is the upper body, shoulders and chest. Focus on mine muscle connection through these reps and move at a good pace.

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell or dumbbell gorilla rows

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

*option to scale to knee push ups if needed or do push ups onto a box or chair

Push up

Tone those noodles

Burpee:
- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

*scale back by only going down to a bench, box, cooler or chair

Burpees

- Place your hands on the front edge of the bench or chair just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench or chair dips

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Celebrate good arms

Day 30

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 30

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