Name: Playbook - Inanna Sarkis - W1/D4 Revenge bod - Speed agility
Uploaded: 2022-05-25T22:44:46.409Z
Duration: 45 min
Description: W1/D4 Revenge bod - Speed agility

Damaris

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

This killed me, not my favorite but I did enjoy that it made me push myself and that’s what workouts are supposed to be I do

Nickademus

Lara

Rocio

Loved it! Thank you so much for the workouts.

Aylin

STTP

Felicie

Kimberly

Madeline

Ruqayya

tough as hell but so motivating to keep going and pushing myself

kelly

This was SO hard. I had to take quite a few breaks, but I enjoyed how intense it was. Plus I love how the second circuit served as a cool down.

It was hard but worth it my legs are burning

Halley

Sarah

I pushed myself to do this workout today even though my legs were nowhere to be found and I don’t regret it

Amelia

Laia

Zeena

very challenging! can't wait to feel stronger in the coming weeks!

Jenna

Monique

Great work out to start my day! Love the sweat

Frances

Cynthia

It was great! It was the most exhausting workout so far but it feels amazing once done with the workout.

Leyda Alcorta

Missed my workout yesterday so did 2 today! No excuses Inannaaa🔥 Lets gooo 🤜🏼🤛🏼

Samya

This kicked my butt on a early Wednesday morning. Almost done with the first week and I already feel so good. I just needed to push myself to get up and get at it! This Tigray is amazing so far!

Faith

Cassie Hutchison

Martina

Magy

Stephania

Loving these exercises more and more every day! Really getting a sweat in.

Thais

Genesis

It was great even though I was sore from the other 3 days!

Natalie

IVE BEEN WANTING A SWEATING HITT!! omg thank you !! I feel great 🥰

Jamina

The treadmill mile was the death of me. But sooner than ever my track star body will be back! Thank You Inanna!!!!

Reyna

Mila

Mariela

Sophia

Warm up

Circuit:
- Ladder drills
- Bench jump overs
- High knees 
- Broad jumps
- Jumping lunges

Circuit:
- Plank 
- Flutter kicks
- Ball slams
- Side plank hip raises 
- Penguins

- Run  on a treadmill
- 1 mile warm up run

Treadmill run

- Perform ladder drills with increased speed as you become more comfortable
- if you don’t have a ladder, give yourself a distance and perform the exercise as if there is an imaginary one!

Ladder drills

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly

Bench jump overs (hands supported)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Circuit

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

-Lay on your back kicking your legs up and down opposite of each other in a short range of motion

Flutter kicks ( 6 inch )

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

-Lay on your back with your feet flat on the ground
- Slightly left your shoulders off the ground
-Lean side to side tapping your heels

Penguins

W1/D4 Revenge bod - Speed agility

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

W1/D5 Revenge bod - Kick training

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

Carly

I never work on speed or agility. These make me feel strong but slim and quick!!

W2/D3 Revenge bod - Speed agility

Tatiana

Sofia

I feel stronger than I have in the last two years!! Why are the squats the hardest part of this workout 🥵

W2/D4 Revenge bod - Kick training

W2/D5 Active rest day

Once again, whooped my ass. Feeling really strong, confident enough to increase weight even more next time!

I liked this workout! It was hard to transition to putting bands on and off as well as the ankle bands. Feels like a lot of transition time. I liked it overall though!

W2/D6 Revenge bod- Legs

Dripping sweat! Still think 1 min is too long for some abs exercises at this point and this is my second time doing the program..

Adding ten seconds to the main circuit was great and a challenge. Doubling the length of time for the core circuit was something I just wasn’t ready for. Had to take a break in the middle of sets most of the time.

Those few seconds added onto everything were tough in a good way!

Brittany

W3/D1 Revenge bod- HIIT

Arms are dead, abs are dead. Without a punching bag or a speed bag, the second two exercises in the punching circuit are the same and it gets boring. I made my own circuit for the third exercise and it helped a lot.

W3/D2 Revenge bod - Boxing/ Upper body

I feel like I pushed myself to my limit today with every exercise. Feeling strong 💪🏼

W3/D3 Revenge bod- Legs

This was so hard. Still struggling to do 1 min straight for the core exercises, have to take a break.

Yaryna

W3/D4 Revenge bod - Speed agility

This feels so much easier than when I first started!!! I finished it faster than usual. Love it

W3/D5 Revenge bod - Kick training

these workouts kill but they’re so worth it!

Soooo good. I had to take a few days off for travel and it felt good to rest. This was much needed! Great start to my week!

W4/D1 Revenge bod- HIIT

I lifted heavy this time around and my arms are DEAD.

Cecilia

W4/D2 Revenge bod - Boxing/ Upper body

Skipping days definitely makes working out harder 🥹

I love the leg workouts!!! I was actually able to do the core exercises for a full minute on most of them. Good day for me!

W4/D3 Revenge bod- Legs

Sooooo hard after the amazing leg day yesterday. Was hard to get my butt into the jump lunges!

amazing!!! almost done the 4 week program!!

Gina

W4/D4 Revenge bod - Speed agility

A lot got in my way of doing this workout, including my building’s gym being flooded😭 did this without weights and I still sweat my butt off. Wahoo!

W4/D5 Revenge bod - Kick training

I actually did this yesterday and forgot to log it in the app. I did the 12-3-30 treadmill exercise for 45 minutes while reading. I loved it

W1/D4 Revenge bod - Speed agility

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