Name: Playbook - Cora Miller - Workout 3
Uploaded: 2024-01-02T15:25:35.517Z
Duration: 30 min
Description: Workout 3

Whoop what a leg burner 🐯😅 🎉 🦸🏽‍♀️ 🏋️‍♀️

Love the final piece!! Wow! Great sweat…legs are shaky 🏋🏻‍♀️

Danielle

Love it! Great combos that keep you burnin’ but just enough rest to come back for more! 🔥🔥👏🏻💪💥

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

4 rounds thorough this lower body super-set, one movement right into the other right into the other and then rest 2:00

- 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

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

- Start in a side plank elbow hold
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank leg raise

Strength Circuit

4-5X through: 
15 Box step ups 
12 Jumping switch lunges 
9 Thrusters 
*start a round every 2:00

For this one we are going to go 4 to 5 rounds, starting a new round every two minutes and resting the remainder of the two minutes after you complete your thrusters.

0-2:00 - round one 
2:00-4:00 - round two 
Etc etc.

- Stand in front of a box, chair, cooler, etc. 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- 5 on each side here

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switch lunges

- Holding a dumbbell at your chest (or two at your shoulders) lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell(a)overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

15-12-9 time

Workout 3

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

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 3

Community

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