Name: Playbook - Cora Miller - Workout 1
Uploaded: 2024-01-02T15:25:35.511Z
Duration: 30 min
Description: Workout 1

Love day 1!! Long time fitness friend to many and haven’t worked out in a Long time… a few weeks before my son was born I just slowly faded out of the gym and 8 weeks later I hit my “bottom” - I reached out to Cora and committed to completing this 30 day project! Thank you Cora!

Frank

Starting over with a goal to actually do the program consistently!! 💪🔥👍

Gynelle

A great workout!! Short but intense! 💪🏼

Danielle

Nice Monday start! Whew DB complex is sneaky. 5x for me👍🤙🏽💪🏼

Love the simplicity of little equipment yet extremely effective!! 💥👏🏻💪👏🏻❤️

Start slow and increase your paces each round

- use what you have; run, bike, row, burpee, jump rope, mountain climbers

Cardio of choice

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core

Glute bridge

- these are heels elevated squats 
- keep your feet closer together like the video
- focus on 3 count down and explosive up

Cyclist squats

- we want to do 6 reps each side for this

Hip openers

- 8 each side 
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Get warm

EMOM = every minute on the minute so you will knock out as follows: 

Even Minutes: 10 KB/DB RDL's + 5 broad jump
Odd minutes: 8/8 split lunges

*rest the remainder of the minute after you complete the work above.

- Slowly lower the db or kb with a slight bend in your knees, hinging at the hips with a flat back and proud chest until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your legs and butt to power back to standing

Dumbbell or KB RDL

- intention here is explosive fast twitch muscle activation so you should be trying to jump as FAR as you can 
- Crouch into a half squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad jump

- 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

12:00 EMOM

You will run through this for 8 minutes to get as many rounds and reps as possible, resting :30 between rounds

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Start with feet hip width apart and dumbbells at shoulders
- Lower dumbbells down by pressing hips back and keeping a slight bend in the knees
- Clean dumbbells back up to starting position

Dumbbell power cleans

*The video is with a kettlebell, this workout calls for dumbbells, held at your shoulders!!

-Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- 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

8:00 AMRAP

Workout 1

Madison joined me on this one - were both feeling it!! 💪💪👍👍👏🏻👏🏻🔥🔥

Workout 2

Whoop what a leg burner 🐯😅 🎉 🦸🏽‍♀️ 🏋️‍♀️

Love the final piece!! Wow! Great sweat…legs are shaky 🏋🏻‍♀️

Love it! Great combos that keep you burnin’ but just enough rest to come back for more! 🔥🔥👏🏻💪💥

Workout 3

Awesome workout today. My goal was 5 workouts in 7 days. I did 3 across 7 days and today I got back after it and completed day 4. Shooting for a new goal this week - 4 workouts across 7 days. #dontforgetyourfitnessing

My weekend recruit (Madison) joined me again - both of us had a serious sweat going! 👏🏻🙌🏻💪🥰

Great cardio workout! 💪🏼🏋🏻‍♀️🎉will definitely do this one -again!!!

Workout 4

Workout 5

That’s a good one! Works all the things. 👏🏻💪👍😆

Workout 6

Daaaannnggg - feeling strong after that one! 💪👏🏻❤️😁

WOOOW! Fifteen minutes….🤦🏻‍♀️
That’s was intense lol but great!🏋🏻‍♀️

Workout 7

Used a BB and du and this one kicked me square in the spirit- but I finished it and felt great after for getting it done.

Workout 8

This was a great workout…the push/pull combo with the burpees (my favorite) and mountain climbers was perfect…

Needed a short but sweet today due to early am meetings.. this was it!! 🔥🔥💪💪👏🏻👏🏻

Workout 9

That was a hotel gym session and it worked beautifully 👍👏🏻💪

Workout 10

Loved this one! Simple (which is wonderful at 530am!) yet very effective! 💪👏🏻👍🔥

Workout 11

Really liked that one! 💪💪👏🏻💪

Workout 12

Workout 13

Great….short and sweet! Just enough….💪🏼

That 2nd circuit really puts the icing on the cake! 🔥🔥💪👏🏻

Workout 14

This was is a great variety and pace! 💪💪👏🏻👏🏻🔥🔥

Workout 15

Great workout!  Love the 400 meter run 🏃🏻‍♀️☀️- especially with beautiful weather to run it outside!

Workout 1

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