Name: Playbook - Cora Miller - Workout 8
Uploaded: 2024-01-02T15:25:35.531Z
Duration: 30 min
Description: Workout 8

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.

Frank

Gynelle

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

Danielle

This is a great one!! 👏🏻👏🏻💪🔥👍

EMOM = every minute on the minute so you will knock out as follows: 

Even Minutes: 10 air squats + 6 burpees 
Odd minutes: 6 push up down dog + 10 jumping lunges 

*rest the remainder of the minute after you complete the work above.

- 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

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

- 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

- 10/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

12:00 EMOM

12 single arm DB clean & jerks 
15-30-45-60-45-30-15 jump rope 

*scale up to double unders or down to line hops if no jump rope

**start and end with jump rope/line hops

- Start with dumbbell between your legs, as you thrust your hips, pull up to the shoulder. 
- Press dumbbell up overhead using your legs for power

*scale to 12 push ups if you do not have weight

Dumbbell hang clean and jerk

- Jump rope with the rope passing under your feet once each jump or twice if you have double unders

Jump rope

Jumping Up and Down

Workout 8

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!

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

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

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

Workout 7

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 8

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