Name: Playbook - Cora Miller - Workout 4
Uploaded: 2022-12-16T12:05:44.774Z
Duration: 30 min
Description: Workout 4

My weekend recruit (Madison) joined me again - both of us had a serious sweat going! 👏🏻🙌🏻💪🥰

Gynelle

Great cardio workout! 💪🏼🏋🏻‍♀️🎉will definitely do this one -again!!!

Danielle

- 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

All right, set a clock for 25 minutes and work for that amount of time. You will go through: 

400 m run or two minutes of cardio of choice
20 dumbbell or kettle bell swings
15 dumbbell Russian twists
10 Burpees
*You will rest 1 minute and then repeat

- run, bike, row, jumping jacks, mountain climbers, high knees, shuttle sprints, etc.

Run, row, bike or burpee

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

Kettlebell or Dumbdell swing

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

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

25:00 AMRAP

Workout 4

Starting over with a goal to actually do the program consistently!! 💪🔥👍

A great workout!! Short but intense! 💪🏼

Nice Monday start! Whew DB complex is sneaky. 5x for me👍🤙🏽💪🏼

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

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

Loved it! Missed these workouts! Happy
New Year!! 🎊

This is a great one!! 👏🏻👏🏻💪🔥👍

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 4

Community

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