Name: Playbook - Cora Miller - Workout 20
Uploaded: 2024-01-02T15:25:35.570Z
Duration: 30 min
Description: Workout 20

Circuit 1 & 2: 
3-4 rounds:
20 db or kb deadlifts 
10 db or kb squats
5 wall walks

- Rest 5:00 -

3-4 rounds:
5 db or kb presses
10 db or kb cleans 
20 wall plank shoulder taps

- use what you have; run, bike, row, burpee, jump rope, mountain climbers, high knees, etc.

Cardio of choice

- As you bring the arms up and your legs up, engage your abs like the video

Dead bugs

- 6/each side
- 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

- 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

- 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

Warm it up

3-4 rounds:
20 db or kb deadlifts 
10 db or kb squats
5 wall walks

- Stand in a wide toed out stance with a kettlebell or dumbbells between your feet
- Keeping your back straight perform a deadlift by sending your butt back while your knees go out
- once your kettle bell or dumbbells reach the ground, with a flat back squeeze your legs and butt to stand

Kettlebell sumo deadlift

- Hold the dumbbell 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

Goblet squat

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

Let’s Go Margo!

Rest

3-4 rounds:
5 db or kb presses
10 db or kb cleans 
20 wall plank shoulder taps

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

* option to sub in a barbell if you have it, or kettle bells or backpack

Dumbbell standing shoulder press

- 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

- Begin in a push up position and your feet on the wall
- Walk your feet up a few inches
- Tap your shoulder with the opposite hand

Wall plank shoulder taps

Let’s Go Margo’s Again

Workout 20

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

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 20

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