Name: Playbook - Cora Miller - Workout 12
Uploaded: 2024-01-02T15:25:35.543Z
Duration: 30 min
Description: Workout 12

Really liked that one! 💪💪👏🏻💪

Gynelle

- 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

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

Floor pull ups

- 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 it up

This is going to be
10:00 AMRAP
16 KB/DB Romanian deadlifts
8 DB hang clean & press ea side
:30 wall-sit holding the weight

*fun one to push the pace with the dumbbell and catch your breath on the wall sit

- 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

- Start with dumbbell between your legs, as you thrust your hips, pull up to the shoulder. 
- Press dumbbell up overhead using your legs for power

* reps always each side

*scale to 12 push ups if you do not have weight

Dumbbell hang clean and press

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Circuit Time

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

*scale to clapping push-up from your knees

Clap push up

Circuit Time Again

Workout 12

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!! 💪🔥👍

A great workout!! Short but intense! 💪🏼

Danielle

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 12

Community

More workouts from Cora Miller