Name: Playbook - Jen Widerstrom - Day 4: Shred 60 / 60 🔥🔥🔥
Uploaded: 2021-01-18T11:45:30.371Z
Duration: 40 min
Description: Day 4: Shred 60 / 60 🔥🔥🔥

DAY 4 SHRED SESH!! Guys, this is interval training at its finest. You will be getting your heart rate up today with this cardio session. I have you going 60 seconds on 60 seconds off while working based on the percentages below. Remember, I say this all the time - your body’s needs are specific to YOU. Challenge yourself based on the percentages I’ve given below and do what’s right for you!!!

Today's all about cardio, so get ready to sweat!!! For this 40 minute session you can either use an elliptical, like I've done here, or you can run indoors / outdoors / on a treadmill, row or cycle. The goal is to sustain your targeted effort (%'s shown below) for the given amount of time. In today's session, the workout looks like this:

5 min steady state @30% effort
Then...
60s ON/60s OFF x 15 rounds (80%/40%)
Then...
5 min steady state @60% effort

- Use an elliptical machine if you have access to one, if not you can run, cycle or row!

Elliptical

Day 4: SHRED 60 / 60

Day 4: Shred 60 / 60 🔥🔥🔥

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

Alison New

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Tracie

Thebombo

Day 1: Muscle 💪 Front

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Day 2: Muscle 💪 Back

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Janelle Spady

Lori

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Day 6: Back Side Strong Side 🙌

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 8: Shred 30 / 90 🔥🔥🔥

Katrina Wright

Day 9: A$$ & Abs 🍑😜

Felt great to push my speed for longer periods of time and see just how far I could go!

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Day 4: Shred 60 / 60 🔥🔥🔥

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