Name: Playbook - Jessica Cahoy - BodyFit: HOME | Friday 5/27
Uploaded: 2024-02-23T23:08:29.172Z
Duration: 45 min
Description: BodyFit: HOME | Friday 5/27

800 Meter Run
Or cardio for 4 minutes

STRAIGHT INTO

AMRAP 25
 16 Lunges (L+R = 2. Weight is optional)
 16 V ups (scale to lying leg lifts)
 16 Cal Bike (or 90s of cardio)
 16 Burpees
 60 Second Plank (30s right + 30s Left)

STRAIGHT INTO

100 KB Swings
*Challenge yourself with weight. I expect you to break your reps. If you don't have a KB, use a Db and swing it by one head. If you don't like that, do 100 Glute Hip Raises

STRAIGHT INTO

AMRAP 12
Run 200m
20 Side Plank Leg Raises (10 L + 10 R)
Run 200m
30 Lying Flutter Kicks ( L+R =1)
Run 200
40s Middle Plank
*Scale this whole workout by resting 1 minute between each section instead of going STRAIGHT INTO them

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Cardio

AMRAP 25
 16 Lunges (L+R = 2. Weight is optional)
 16 V ups (scale to lying leg lifts)
 16 Cal Bike (or 90s of cardio)
 16 Burpees
 60 Second Plank (30s right + 30s Left)

- Start with both dumbbells at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting position and repeat on the opposite side

Lunges

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your legs and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Right elbow under shoulders
- Keep entire body tight as you hold position for time

Plank

AMRAP 25

100 KB Swings
*Challenge yourself with weight. I expect you to break your reps. If you don't have a KB, use a Db and swing it by one head. If you don't like that, do 100 Glute Hip Raises

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping with the kettlebell overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes pause for 1-2 seconds
- Lower back to starting position

Glute Hip bridge

100 KBS

AMRAP 12
Run 200m
20 Side Plank Leg Raises (10 L + 10 R)
Run 200m
30 Lying Flutter Kicks ( L+R =1)
Run 200
40s Middle Plank
*Scale this whole workout by resting 1 minute between each section instead of going STRAIGHT INTO them

- Start in a side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank leg raise

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

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

AMRAP12

BodyFit: HOME | Friday 5/27

Apes

BodyFit: GYM | Friday 5/27

BodyFit: GYM | Saturday 5/28

Nalini Channapatna Prasanna

BodyFit: HOME | Saturday 5/28

Fitness & Strength Saturday | 5/28

Aimee

Murphy prep!! Love the hero support!!! 🙌🤩

Christina

Fitness & Strength Monday | 5/23

Andrea

BodyFit: GYM | Monday 5/23

For cardio movements possibly add in a RPE … I’m always 2nd guessing if it’s hard enough or not. ❤️

Heather

Thought this would be a quick light workout… 🥴🥴

Emily

Felicia Campbell

BodyFit: HOME | Monday 5/23

Fitness & Strength Tuesday | 5/24

BodyFit: GYM | Tuesday 5/24

Had 2 days off and feels like I hadn’t exercise for weeks 🤣🤣

BodyFit: HOME | Tuesday 5/24

I loved this workout!!! It’s 96 degrees at my gym so I am DYING, so good 😂💪🏼💪🏼

Mackenzie

Fitness & Strength Wednesday | 5/25

BodyFit: GYM | Wednesday 5/25

BodyFit: HOME | Wednesday 5/25

Fitness & Strength Thursday | 5/19

BodyFit: GYM & HOME | Thursday 5/19

I underestimated this metcon. My forearms are DEAD

3rd day on the program. The metcon was great! Killed me, but an awesome workout!

Justin Lantz

Fitness & Strength Friday | 5/20

Oh My Oh My! ABSOLUTELY LOVE THIS WORKOUT!  ❤️ KILLED ME!😳

Sherry Hicks

BodyFit: GYM | Friday 5/20

Thank u ☺️ 

Just to ask I feel like I’m at plateau with my training and the scale. What do u suggest i can do to change that please.

BodyFit: HOME | Friday 5/20

No partner. 50% of everything. Absolutely AMAZING workout, as always!!!

Fitness & Strength Saturday | 5/21

BodyFit: GYM | Saturday 5/21

BodyFit: HOME | Saturday 5/21

1st workout getting back into it. 
Loved the workout! 
Toddler interactions throughout 🥴

Morgan Lander

Fitness & Strength Monday | 5/16

BodyFit: GYM | Monday 5/16

Jaclyn

Don’t know why but that was harder and actually less cardio 

But I survived hahah

BodyFit: HOME | Monday 5/16

Welp.. more Murph prep need form me lol🤦‍♀️☠️

Marie Crowley

Fitness & Strength Tuesday | 5/17

Wow!! That was a killer.. could barely finish those last rounds of lunges.. my legs are on fire!! Love it!!

Karla

BodyFit: GYM | Tuesday 5/17

BodyFit: HOME | Tuesday 5/17

Fitness & Strength Wednesday | 5/18

BodyFit: GYM | Wednesday 5/18

Always deceived by these workouts. Maybe I’ll learn one day 🥴🥴🥴

BodyFit: HOME | Wednesday 5/18

Michelle

Katie

Fitness & Strength Thursday | 5/12

BodyFit: GYM | Thursday 5/12

BodyFit: HOME | Thursday 5/12

I don’t think my legs exist anymore. My favorite kind of workout 😆😆

Sunny

Fitness & Strength Friday | 5/13

Good exercise. Yesterday session was better I wasn’t as tired but I pushed through:) 

Even though I didn’t want to come to the gym. Use the bike as my form of cardio was a lot yesterday with the running. 

/)

Amazing workout that was a tough one burnt 580 cals wowowwo 

But really liked that one 
Running at speed of 11.5 / 12 km/hr 

With incline 1.5 
Wowowo

BodyFit: HOME | Friday 5/13

BodyFit: GYM | Friday 5/13

Fitness & Strength Saturday | 5/14

BodyFit: GYM | Saturday 5/14

That’s was much better than yesterday only thing last night eat a lot of Chinese food and cookie as Saturday and Sunday are the days I can enjoy and from Monday until Friday no artificial sugar or any junk foods. So today I was very bloated. But I manage to lift 20kg  for db thrust and 15kg for the lunges so I’m happy with that.

BodyFit: HOME | Saturday 5/14

BodyFit: GYM | Monday 5/9

BodyFit: HOME | Monday 5/9

Fitness & Strength Monday | 5/9

BodyFit: GYM | Tuesday 5/10

Killer but I was able to do it with a hurt knee so I’m happy! 💪🏼

Julia

BodyFit: HOME | Tuesday 5/10

Good start to the day! That was quick by spicy work out! 🙌🏻🔥

Fitness & Strength Tuesday | 5/10

Holy smokes that was tough. 

I didn’t want to exercise today really but that was tough. Running at 12km/h 

Using 10kg and 12 kg for the weight aspects. 
Wow 💧

BodyFit: HOME | Friday 5/27

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