Name: Playbook - Cora Miller - Workout 14
Uploaded: 2024-01-02T15:25:35.549Z
Duration: 30 min
Description: Workout 14

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

Danielle

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

Gynelle

For our warm up today, we want to get the heart rate up for our conditioning day. Start smooth and end fast!

- find a line or make an imaginary one
- starting with both feet on one side of the line, hop with both feet from one side to the other

Lateral pogo hops

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

- 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

- 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

Warm it up!!

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell or Dumbdell swing

Start in a standing position, go down to a tall plank by kicking your feet back, pop your hips up to a standing position again 
(See video) 

*scale to using a chair or box so that you’re not going so far down to the ground each rep OR just to line hops for 50

Up downs

Circuit 1

New movement today with the 1-1/4 squat but this is a GREAT one to fatigue the lower body and build great booties!

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 squat

- 6 total push-ups and rows 
- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

*scale to do regular push-ups if you do not have weight

Dumbbell push up + renegade row

Circuit 2

Workout 14

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! 💪🏼

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 14

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