Name: Playbook - Cora Miller - Workout 9
Uploaded: 2024-01-02T15:25:35.534Z
Duration: 30 min
Description: Workout 9

This was a great workout…the push/pull combo with the burpees (my favorite) and mountain climbers was perfect…

Danielle

Needed a short but sweet today due to early am meetings.. this was it!! 🔥🔥💪💪👏🏻👏🏻

Gynelle

- 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

This is all about sustainable paced work - 20:00 is a long time so find a good consistent pace moving through: 
8 half kneeling presses (each) 
10 burpees 
8 high pulls (each) 
40 mountain climbers (L+R=2)

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

- start standing with your feet hips width apart
- as you bend down to touch the ground, kick your feet back in lower down until your chest hits the floor
- from the floor pull your chest up off the ground by straightening your arms like a cobra
- then pop your hips and feet up underneath you
- stand and do a slight jump at the top with your hands clapping above your head

* modify it and scale by only going to a chair or bench

Burpee

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

- 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

Push Pull Breathe!

Workout 9

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

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

That was a hotel gym session and it worked beautifully 👍👏🏻💪

Workout 9

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