Name: Playbook - Cora Miller - Workout 2
Uploaded: 2024-01-02T15:25:35.514Z
Duration: 30 min
Description: Workout 2

Danielle

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

Gynelle

After the (3) minutes of burpees and you’re going to move through two rounds of activation movements

- 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
- Walk hands back towards your legs and stand up

Walk out + push up

Get in a low lunge position and drop your elbow toward your foot, opening the adductors and hips. Rotate up toward the ceiling squeezing your mid back, repeat on each side

Hip openers (each side)

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

Box step up

- Stand holding a kettlebell 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 squeeze your butt and quads to come back up with a slight jump at the top

Kettlebell goblet squat jump

Warm and ready

3 rounds thorough super-setting these two movements with 1:00 rest between

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- do a regular push up but at the top, hold a plank and tap both shoulders like the video 

*scale to doing these from your knees

Push up tap tap

Circuit 1

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

*if you do not have a bench, you can just do on the floor with a little less range of motion but still effective!!

Barbell flat bench press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit 2

This is a fun one that is very sneaky so make sure you pick a pace you can maintain. 

You are going to do 60 push press for time but every 30 seconds you have to do three Burpee‘s. 

*If Burpee’s take you more than 15 seconds, drop to two!

- 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

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

Push it REAL good!

Workout 2

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

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 2

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