Name: Playbook - Holly Fielding - DAY #12 CHALLENGE 40 FRIDAY
Uploaded: 2024-01-18T19:44:22.834Z
Duration: 45 min
Description: DAY #12 CHALLENGE 40 FRIDAY

⭐️ Simple but effective, that’s how we like it 😉! (This can be a REST DAY or ACTIVE RECOVERY) 

▫️Perform 30 mins on Treamill walking at a low to moderate pace

▫️”Holly how do I gage Low to Moderate” = “If you aren’t sweating or breathing semi heavy you’re probably not pushing yourself enough” 

▫️Perform the Ab circuit at the end and you’re DONE

⭐️ FORM:

▫️Hands behind head, bring opposite elbow to opposite knee, keep toes pointed and abs engaged

Ab Bicycle

⭐️ FORM:

▫️Step into backwards lunge, press body up into a jump, and alternate between both legs 

⭐️ OPTION: 

▫️Take out the jump and perform reverse lunges

20 REPS EACH SIDE = 40 REPS

Reverse lunge knee up

⭐️ FORM:

▫️legs hip width a part, send weight back into Glutes and Heals, and keep head/chest up

Body weight Squat

⭐️ FORM:

▫️Be sure you have a box or bench that won’t slide during these, stack arms below shoulders, and engage Abs as you drive knees into Chest

⭐️ OPTION:

▫️Take out the bench or box and perform regular Mountain Climbers

Elevated Mountain Climbers

⭐️ FORM:

▫️Stabilize body on bench, have head slightly hanging off to be able to extend a little further down, gently lift your head and shoulders off the bench, contracting your abdominals, pause briefly, and lower back down

⭐️ OPTION:

▫️Perform a regular Crunch on the floor

Bench Crunches

⭐️ FORM:

▫️Push your hips/Heals back as you come down, and explode up

⭐️ OPTION: 

▫️Take out the jump and perform regular wide Sumo Squats

Jump squats

⭐️ FORM:

▫️Begin with a dumbbells in both hands, curl dumbbells towards your shoulders, slowly lower down until arms are extended

▫️Step a foot back to help with lower back stability

DB bicep curls

⭐️ FORM:

▫️Hold weight on side, extend over head engaging your tricep, return slowly to starting position, and keep your core tight

Bench dumbbell tricep extensions (single)

40 FRIDAY

DAY #12 CHALLENGE 40 FRIDAY

Giovanna

I am feeling the burn haha. You made those bunny hops look so easy, my arm was cramping by hop 8 haha

Kayla Knaperek

Amazing!!  Loved all the features and detail on how to do form.

Joselyn

DAY #1: FIRST HIIT DAY

DAY #2 FULL BODY STRENGTH

This was tougher than it looked so good. Just what i needed today.

Erin

DAY #3 HIIT AMRAP

So this one was tricky bc I had to walk around the gym 5ever to find an empty bench. Then there was no pull up room because of all the vasa bros so I just didn’t bother with that last one lol. But it was good:)
Ran for the first time since august ahaha

DAY #12 CHALLENGE 40 FRIDAY

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