Name: Playbook - Inanna Sarkis - W4/D2 Revenge bod - Boxing/ Upper body
Uploaded: 2022-05-25T22:44:46.727Z
Duration: 45 min
Description: W4/D2 Revenge bod - Boxing/ Upper body

Carly

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

Cecilia

I wanted this to be harder! More arm workouts in the circuits

Samya

Hard for my beginner ass!!! But so worth it.

Mila

Warm up 

Circuit:
- Squat bicep curls
- Modified push-ups
- Front/ side laterals
- Tricep extensions
- Single arm rows

Circuit:
- Crunches
- Reverse crunches
- Ball slams
- Band assisted chin up
- Scissors
- Flutter kicks
- Mountain climbers

- Skip rope with rope passing under your feet once each jump

Jump rope

-Stand with your feet shoulder width apart holding a dumbbell in each hand
-Lower into a squat
-Stand up out of squat and as you reach the top of the squat curl the dumbbells to your shoulders.

Squat curl

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Stand with your feet shoulder width apart in a stable position 
-With weight perform a front raise up and down 
-Transition into a side lateral

Front raise + side lateral

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

Circuit

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

-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

-Lay on your back with your legs elevated
-Kick your legs back and forth as well as up and down in the process like scissors

Scissors

-Lay on your back 
-With straight legs kick your legs up and down opposite of each other

Flutter kicks

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Russian twist

Ab Burnout Circuit

W4/D2 Revenge bod - Boxing/ Upper body

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

Damaris

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

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

W1/D4 Revenge bod - Speed agility

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

Nickademus

STTP

W1/D5 Revenge bod - Kick training

Laia

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

Jenna

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

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

Halley

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!

Madeline

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

Rocio

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

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

W4/D2 Revenge bod - Boxing/ Upper body

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