Name: Playbook - Cora Miller - Workout 22
Uploaded: 2024-01-02T15:25:35.575Z
Duration: 15 min
Description: Workout 22

Circuit 1: Every 3:00, complete one round of the following and then rest the remainder of that time window - repeat 5X! 

40 scissor jumps 
20 walking lunges steps 
10 jump squats holding DB
5 db devils press

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

- elbow inside your knee, drop down to foot, pull your arm up like your pulling a bow and rotate toward the ceiling 
- you should feel this in your hips
- we want to do 6 reps each side for this

Hip openers

- 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

Get warm

Every 3:00, complete one round of the following and then rest the remainder of that time window - repeat 5X! 

40 scissor jumps 
20 walking lunges steps 
10 jump squats holding DB
5 db devils press

- this is all about speed 
- jump wide and then jump your feet back together in a scissor motion, alternating every two

Scissor jumps

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- 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

* this video shows one dumbbell, but the movement called for here is two, one in each hand

- With your dumbbells in each hand start on the ground face down
- Pop up like a burpee 
- Hike the dumbbells up in between your legs like a kettlebell swing 
- Swing weight overhead in one motion
- Reverse the movement back down to the ground and repeat

Dumbbell devils press

Every 3:00 x 5

Workout 22

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 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 22

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