Name: Playbook - Holly Fielding - DAY #19 CHALLENGE 40 FRIDAY
Uploaded: 2024-01-18T19:44:22.870Z
Duration: 60 min
Description: DAY #19 CHALLENGE 40 FRIDAY

⭐️ Who doesn’t love a good CHALLENGE? Go into your weekend by doing something out of your comfort zone.

▫️Alright here’s the deal with this one. You will see this Challenge ONE more time during this challenge. The goal is to be able to complete it either today or next time. 

▫️You can break it up however ya wanna! Just keep track of the reps. So you can do 20 of each and do 2 rounds, or 10 of each and do 4 rounds! YOU CHOOSE! 


YOU. CAN. DO IT.

⭐️ FORM:

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

Body weight Squat

⭐️ FORM:

▫️Arms and Legs out at the same time & switch off crossovers with legs in/out

⭐️ OPTION: 

▫️Do regular jumping Jacks if the crossover is uncomfortable for you

Crossover Jumping Jacks

⭐️ FORM:

▫️Bring your elbows down to the ground, keep your core engaged, try not to move your hips back and forth, and extend one arm then the other

Commandos

⭐️ FORM:

▫️Jump on your toes to engage your Calves

⭐️ OPTION:

▫️If you don’t have a jump rope you can still jump, imagine a jump rope in your hand and perform the same movement

Jump rope

⭐️ 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:

▫️Grab a large resistance band and loop it through on Pull up bar

▫️Place both Feet or just one at the bottom of the resistance band (cross ankles if you choose to do just one)

▫️Be sure to have a stable box below you for getting on/off, wide grip on the bar, tight core, and perform full range of motion up until chin is in line with bar

⭐️ OPTION:

▫️You can use an Assisted Pull up machine if your gym has one 

▫️If both of these are uncomfortable for you, grab two Dumbbells and perform a wide overhead press

Assisted Chin ups

CHALLENGE 40 FRIDAY

DAY #19 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 #19 CHALLENGE 40 FRIDAY

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