Name: Playbook - Jeremy Scott - Day 5: Metcon
Uploaded: 2024-03-19T15:15:53.084Z
Duration: 30 min
Description: Day 5: Metcon

That was a good workout.  Much harder than it looked

Jeff Ryan

Such a fun workout. I like that I can swap out some moves that are hard for me to do.

Kimm

Wow!! These cardio days are getting me!🥵

Sarah Miron

Jeff

Metcons are becoming one of my favorite styles of workouts. This one was perfect for an empty hotel gym.

Tracy

Boris

Just two rounds, but a good sweat going!  About 20 minutes all together.

Mark Walden

Roberta

Chauveen

Good Sunday morning ☺️ I was able to do 2xs instead of the 4, Mr Mickey (7mnths old) doesn't make working out easy🙃

TARA

Day 5 was rough. No motivation to get out of bed but did it… now to rush and get ready for work. So thankful for this program. Just starting but love it so far!!!

Danielle

Robyn

Matt Funk

Such a great workout! Simple, effective, and holy hamstrings. So glad tomorrow is a rest day!

Sara

I have to agree with the post about this workout being humbling!!!

Brent Johns

Adam

Maria

Josh

Matt

45 second on 15 second off
For all 6 moves x 4 total cycles

45 second on 15 second off
For all 6 moves x 4 total cycles

1.	Plank Jacks
2.	DB Pull Through Pushup
3.	DB Jacks
4.	Glute Bridges Feet Elevated
5.	DB Skater Hips
6.	Side Plank (3 rounds each side)

- Elbows under your shoulders and hands out front (low plank position)
- Jack your feet out and in for time or reps
- Keeping your core tight throughout the movement

Plank Jacks

- Start in a high plank/push up position, with a dumbbell placed near/behind your hand on one side
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position
- Pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Pull Through Pushup

- Start by standing with your feet together, a single dumbbell held in front of your chest 
- In one motion, jump your feet out to the side and press the dumbbell above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbell 
- Increase speed as you feel comfortable

DB Jacks

- Lie face up on the floor, with your knees bent and feet elevated 
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Glute Bridge (feet elevated)

- Start with a shoulder width stance, holding a single dumbbell in your hands
- Leap laterally and let your opposite leg cross cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

DB Skater Hops

- Lie on one side, legs extended and stacked from hip to feet
- The elbow is directly under your shoulder
- Ensure your head is directly in line with your spine
- Engage your abdominal muscles, drawing your navel toward your spine
- Lift your hips and knees from the mat while exhaling
- Your torso is straight in line with no sagging or bending
- Hold this position for desired time

Side Plank

40/15 Metcon

Day 5: Metcon

3.75 rounds. Felt good but and intense 20 minutes.

Heidi

3 1/2 rounds. Tough strength and conditioning workout

Repeating this!! Felt great to do a metcon. 4.5 rounds

Day 1: Metcon

It was great.  I wasn’t sure if I was suppose to do all four rounds of one exercise and then move on but that’s what I did.   

I feel like can hold heavier  weight but my grip starts to wear out on me.  

Do you take any pre workout?

Maritere Sepulveda 

Able to go up in weight after doing Cut and Jack Program

Day 2: Full Body Lift

Def hard for me. Not a good jump rope.  I did do 5 cycles then jumped on treadmill at 6 incline with my weighted backpack. Did .25 followed by another circuit to complete 5 additional.

Had to use styrofoam plates as my sliders but killer workout!

Courtney

Day 3: Metcon

How many total repetitions will it be in one exercise for example the first …40 ?

DIlraj

Day 4: Full Body Lift

Day 6: Active Rest

Day 7: Active Rest

Holy moly.  Found my weak spot.  Couldn’t do most of these moves for 60 secs unbroken. Next time! 🔥

Darcy

Day 8: Metcon

Abdominal exercises have always been my weakness

Wow 🙌🏻 live this workout ⭐️⭐️⭐️⭐️⭐️

Thomas

Good way to start my Saturday ☺️🔥🔥

Day 9: Full Body Lift

Wow!!🥵 No room for errors in those jump ropes..barely a break for those 1st two exercises

Day 5: Metcon

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