Name: Playbook - Jen Rulon - CR 🇨🇷 Fit | Week 4 | Day 1
Uploaded: 2022-11-06T23:21:51.498Z
Duration: 45 min
Description: CR 🇨🇷 Fit | Week 4 | Day 1

Lift Session and HIIT Workout

Goblet Squats (Alternate between the Squats and Push Ups)
4 x 6  with 1:00 RI (Use heavier KB than last two weeks)

Push Ups
4 x 10 with 1:00 RI

HIIT Workout 
5 Rounds (No Time needed here)
10 DB Shoulder to Overhead (Strict Press or Push Press)
1:00 Planks

Goblet Squats (Alternate between the Squats and Push Ups)
4 x 6 with 1:00 RI (Increase your weight this week, if you don't have more weight, then go to 10 reps)

Push Ups
4 x 10 with 1:00 RI

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Begin in a push-up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

*Playa Carrillo Push Ups

Wide push up

Strength: Build Strength | Week 4 | Day 1

5 Rounds (No Time needed here)
10 DB Shoulder to Overhead (Strict Press or Push Press)
1:00 Planks

(Alternate between press and planks but no need to rush. Work on form!)

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

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

Plank (elbows)

HIIT: Build Cardio | Week 4 | Day 1

CR 🇨🇷 Fit | Week 4 | Day 1

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