Name: Playbook - Eliza Katoa - W1/D4 Conditioning
Uploaded: 2024-05-20T00:11:52.613Z
Duration: 30 min
Description: W1/D4 Conditioning

Yazmin

Hanna Ison

Tiffany

Stacey Vance

PLEASE READ BEFORE STARTING WORKOUT:

Welcome to your conditioning workout. You’ll start by running 1-mile as fast as possible. You can do this outside and track your mileage with your fitness watch or with your phone using a running app. 

Modify this as needed. If you can’t run, feel free to bike or even power walk on an incline for 10-15 minutes.

Then move on to your AMRAP!

An AMRAP is where you perform the exercises consecutively. Rest as needed and repeat for as many rounds as possible until your timer goes off. You’ll set a timer for 15 minutes, perform the exercises consecutively. Rest (keep it nice and short) and repeat as many rounds as possible until your timer goes off.

1 mile run as fast as possible

Toes should be slightly pointed out. As you lower the dumbbells down, keep it close to your body and drive your knees out to engage your glutes. Keep a straight back and drive those dumbbells up and stand up with your weight in your heels/mid foot and bring your elbows up. pull those dumbbells all the way up to the top of your chest and squeeze your shoulders and glutes.

Dumbbell Sumo deadlift high pull

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Get into a narrow low squat position. Touch your toes and then explode up into a jumping jack position. Bringing your arms all the way above your head and then go back down into that low squat position and touch the floor. Repeat and be explosive each rep.

Plyo Jacks

Start in a high plank position and then jump both feet forward so you’re in a low squat hold. Repeat. Engage your core!

Burpee thruster

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

12-18 Minute AMRAP

W1/D4 Conditioning

Great full body workout for home. I got 4 rounds in 45 minutes (had to stop a few times for the baby) 🔥 
Hadn’t been able to get to the gym and haven’t done a good solid workout in about 2 weeks. Could definitely tell but felt so great! 373cal burned 🥵

Alicia Hodde

Amanda

Jess

W1/D1 Full Body Workout

Loving these quick and effective workouts when I’m home with my little ones 💪🏼

McCall

Shayna

Perfect 30 minute work out! Got my legs working and cardio

Megan

W1/D2 Lower Body

Learning to enjoy upper body more with these style workouts!!

Raisa

W1/D3 Upper Body

Brenda

W1/D5 Mobility, Core, & Stretching

Krystal Parker

W2/D1 Full Body Workout

Really loved this one. I enjoyed the types of movements I was having to do while dying at the same time. Good combo lol

W2/D2 Lower Body

Upper body day is becoming my fav in this program!

So good! Enjoyed this one too! Def felt the burn and got it all in in a great time👍🏽🫡

W2/D3 Upper Body

Jadi

W2/D4 Conditioning

W2/D5 Mobility, Core, & Stretching

Per usual, 3 rounds has been literally dripping sweat!

Great workout before a long plane ride! Feeling good!

Nicole

W3/D1 Full Body Workout

That was tough but fun! Brought me back to my volleyball days!

Samantha

Ran out of time, but holy cow I’m sore!

W3/D2 Lower Body

Great upper body day! Lots of core in there too

W3/D3 Upper Body

Giani

W3/D4 Conditioning

This was supposed to be an easy day but I still got a sweat in for sure!!

W3/D5 Mobility, Core, & Stretching

Meagen

W4/D1 Full Body Workout

W4/D2 Lower Body

Perfect upper body workout to start the morning! 💪🏾

W1/D4 Conditioning

Community

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