Name: Playbook - Cora Miller - Day 8
Uploaded: 2022-11-13T04:26:37.057Z
Duration: 35 min
Description: Day 8

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

Gynelle

Week 2 - here we go!!! You are doing so great, keep up the good work! 

Lower TONE day with an optional second strength circuit if you want to really get after it but there is plenty of good work either way. One of my favorite workouts at the end with some jumps and some abs!

Did you know that choosing not to quit is the only way you will reach your goals?! I am here with you - let’s go get it!😉

- we are going to do 10 Burpee‘s at the start of every minute for three minutes today - SPRINT these and rest the remainder of the minute 

*scale by just going down to the top of a push up OR even just going down to a chair or bench 

Burpee:
- 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

Burpee

Start at a good pace here and move continuously until you get through two rounds. Focus on muscle activation and full range of motion

- 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
- Feet walk towards your hands and stand up

Walk out + push up

- get into a low lunge position, drop your elbow toward your foot on the side that is forward, twist and squeeze your upper back at the top 
- 5 each side

Hip openers

- Stand in front of a box, chair, bench, cooler 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

*scale by using no weight and doing an air squat or even just going down to a chair

Dumbbell goblet squat

Get loose, goose

Main toning work here is the squat, focus on slow and controlled down and fast up.

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

*option to do barbell back squats here too
5-10 reps depending on weight available

Goblet squat

Lateral box step ups

Squat it out

(Optional)

We are going to do 8 to 10 reps of the split lunges, super set with 10 jumping lunges total

- Start in a lunge position holding weight at your chest 
- Lower down until both legs are at 90 degrees, back knee should tap the ground
- Push through your front leg engaging your quads and glutes to come up

*option to elevate your back foot if you’d like to do a Bulgarian split squat

Split lunge

- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

*sub regular lunges to scale down

Jumping lunges

Lunge booty, lunge

50-40-30-20-10 of each movement here so 50 jumps, 50 sit-ups, 40 jumps, 40 sit-ups, 30/30, 20/20 and 10/10 

For jump rope, you can also do line hops, jumping jacks or mountain climbers

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

*scale or sub in jumping jacks, mountain climbers, line hops or even toe taps

Jump rope

- Lying face up with knees bent and out to the sides like a butterfly position 
- Curl head and shoulders off the floor engaging core and sit up to touch your feet
- Return to starting position under control

*Place a folded towel under your back to mimic my abmat if you’d like some additional range and support

Sit up

Jumpin’ Sit Ups

Day 8

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!

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

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

Danielle

Day 9

Day 10

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

Lori

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

Breanne

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 8

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