Name: Playbook - Cora Miller - Workout 7
Uploaded: 2024-01-02T15:25:35.528Z
Duration: 15 min
Description: Workout 7

Daaaannnggg - feeling strong after that one! 💪👏🏻❤️😁

Gynelle

WOOOW! Fifteen minutes….🤦🏻‍♀️
That’s was intense lol but great!🏋🏻‍♀️

Danielle

Start slow and increase your pieces through round two

- Use any machine, run, jog in place, high knees and butt kickers, mountain climbers, jumping jacks or even slower burpees. The intention is to wake up your nervous system with some heavy breathing

Cardio of choice

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- use any line or even an imaginary one
- jump back and forth over the line working your legs and calves

Line hops

- 5 each side 
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Get warm

We are going to pair two movements here, doing an AMRAP (as many rounds and reps as possible) in 8 minutes!

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump or step on top of a box
- Complete the movement by standing up tall before stepping down with one foot at a time

*if you do not have a box, just use a chair, bench, cooler or even ottoman!

Burpee box jump

- Reps are each side 
- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

8 minute AMRAP

- As you bring the weight up and your knee to your chest, engage your abs

Weighted dead bugs

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock

Ab Blast

Workout 7

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

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

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 7

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