Name: Playbook - Crystal Renee - TEST DAY!
Uploaded: 2023-01-02T04:58:44.023Z
Description: TEST DAY!

Super great test run! Def shows you your strength’s and weaknesses.

Lana

Debbie

Hey friends! Today is the test day where you test where your at before you start the 6 week dumbbell program!

The test will consist of a
-Wall sit to failure 
-Push-ups in a minute
-Sit-ups in a minute

Post below your time for each in a comment or keep it somewhere safe so you can do these tests again after the 6 weeks!

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for as long as possible

Wall sit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

*do as many push-ups as possible in a minute

✨Modification- modified push-ups

Push up

- Lie flat on your back
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

*do as many sit-ups as possible in one minute 

✨Modification - crunches

Sit up

TEST DAY!

Before you begin!

Week 1 Modifications

Great workout! My first time doing the body weight skull crushes, they are NO JOKE!

Meghan Long

Jera Donner

Awesome upper body burn- my arms are shaking 🎉

Lisa

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

Great workout! Hard, but doable, perfect!

Thanks! Had to modify because of time but it was still an amazing workout!!

Jenise

W1/D3 Legs

W1/D4 HIIT

Definitely had to modify the flutter kicks but loved the work out!

I gotta be honest- this one wasn’t my fav.  5 rounds per set is soo much- I just got kind of bored.  And it took a ton of time so even cutting out the abs I hit the 40 minute mark and wasn’t even done with the fourth set.  Also I felt like it was heavier on chest than back?  Sorrryyyy don’t hate me 😉

W1/D5 Back & Chest

Week 2 Modifications

W2/D1 Shoulders + Biceps +Triceps

W2/D2 HIIT

Samantha

My legs are shaking! Thanks for a great workout!

We are what we habitually do!
Thank you Crystal for giving me a plan that helps me succeed in my physical aspirations.

W2/D3 Legs

W2/D4 HIIT

W2/D5 Chest & Back

Week 3 Modifications

W3/D1 Chest + Triceps

W3/D2 HIIT

LOVE these workouts!!!!
Definitely had to modify the pistol squats.

W3/D3 Legs

W3/D4 HIIT

this was killer!!! After all her workout I do cardio and I feel so dang good!!

W3/D5 Back + Biceps

Week 4 Modifications

Question… is there a specific reason why you lift your head up off the ground while you are doing core work?

W4/D1 Chest + Triceps

W4/D2 HIIT

Had to modify on one of the stomach crunches. Crystal, you are amazing! Loved hearing your little one in the background on the stomach crunches. I can relate, and it keeps it real.😊🙌🏼

W4/D3 Legs

W4/D4 HIIT

This is a sweat breaker! You’ll def feel it all over. I love how her reps are constant and there’s no breaking in between!

TEST DAY!

Community

More workouts from Crystal Renee