Name: Playbook - Debbie Macphee - Day 18 - Rest & Recover
Uploaded: 2022-05-09T11:24:27.392Z
Duration: 45 min
Description: Day 18 - Rest & Recover

Today is stretching day! 
I have added the ab workout as optional for you hardcore queens out there 🤗 but if you feel like you need a total rest today then PLEASE take it! Tomorrow you have HIIT again so I would avoid an Intense  cardio workout today 🧘🏻‍♀️

Perform each exercise for a 60 seconds with a 30 second rest between

- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a circle for 60 seconds the repeat for 60 seconds in the opposite direction

Ab halo

In an elbow plank, 
Raise the right leg and then the left leg 
Continue alternating for 60 seconds. Keep the core tight and try to not rock.

Plank leg raise

Start on all fours 
Then raise the knees off of the ground 
Hold that position, but keep the knees as close to the floor as possible. The lower the better for your abs.
With the right legs kick through to the left side, come back to center and repeat on the other side

Twist kicks

- Keep your core engaged and your back in a neutral position 
Keep the knees as close to the ground as possible but without touching the floor. 
- Move side ways and then again in the opposite direction.

Lateral bear crawls

Optional Ab session

Day 18 - Rest & Recover

Day 1 HIIT Training 
Class

Breathless😝!! Mountain climbers were the hardest for me.. Completed it all 4x💪🏼 Let’s go!! Team DM💗

Kathy

Loved it 🙌🏻👏🏻 #66 💪🏻💪🏻

Anita

Day 1 HIIT
 (edited version)

Day 2 - Upper body, Push
Class

After 1.5 months of being totally unbalanced (2 jobs 🤪) I am trying to get back on track 💪🏻 & starting from day 1. 
When I think of my happiest time this year, it was when I was doing your workouts 🙌🏻
Hope you are feeling better 🤗😘

Needed an early workout so did this upperbody one again.. so much faster & stronger than the first time around 💪🏻💪🏻 Happy Wednesday 😘

Won’t be able to lift my Wine after that workout 🔥🔥🔥🍷😂

Day 2 - Upper body Push 
(Edited version)

Day 3 Lower body focus 
(The edited version)

Day 3 Lower body focus
Class

Day 4 - Time to Stretch

Loved the kick, step back but I added a punch 🤜🏻 at the end for added spice😉 Amazing sweat!! 🥲

Day 5 - HIIT it out! Class

Day 6 - Lower body focus (class)

Burn baby burn 🔥 it was tough 😅 still ♥️ it

Day 18 - Rest & Recover

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