Name: Playbook - Jessica Cahoy - BodyFit: HOME | Monday 5/23
Uploaded: 2024-02-23T23:08:29.149Z
Duration: 45 min
Description: BodyFit: HOME | 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

Angie Sager

RUN 
200m Slow 
200m Fast 
200m Faster 
2x
No Rest Between Rounds
*If you're on a machine, do 1 minute slow/medium pace, 45s Fast pace, 30s faster pace x 2 rounds

30 Minute Clock
Accumulator Style
10 DB Russian Twists (L+R=1)
20 DB Hang Cleans & jerks 
30 Cals Choice (same machine) (or 2:30 of cardio)
40 Butterfly Sit Ups
50 DB Ground to Overhead
*If you finish before 30 Minutes ride your machine for remainder of time. 
FLOW: 10 DB Russian Twist//20 DB C&J+10 Russian Twist//30 Cals+20 DB C&J+10 DB Russian Twist //40+30+20+... Etc
 
Strength
Not for Time
  4 sets at a heavier weight, should be almost to failure at end of set
   12 DB Hammer Curls
   12 DB Overhead Tricep Extensions
   12 DB Front Raises & Lateral Raise (front raise + lateral raise = 1)
 Burn Out: 3 sets x Max Tricep Dips off box, Rest 1 Minute between sets (if you don't have a box, use a chair, your couch, a step--ANYTHING!)

RUN 
200m Slow 
200m Fast 
200m Faster 
2x
No Rest Between Rounds
*If you're on a machine, do 1 minute slow/medium pace, 45s Fast pace, 30s faster pace x 2 rounds

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

Running

30 Minute Clock
Accumulator Style
10 DB Russian Twists (L+R=1)
20 DB Hang Cleans & jerks 
30 Cals Choice (same machine) (or 2:30 of cardio)
40 Butterfly Sit Ups
50 DB Ground to Overhead
*If you finish before 30 Minutes ride your machine for remainder of time. 
FLOW: 10 DB Russian Twist//20 DB C&J+10 Russian Twist//30 Cals+20 DB C&J+10 DB Russian Twist //40+30+20+... Etc

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight in front of your core
- Twist your torso from side to side

Weighted Russian twists

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead using your legs for power
- Reverse the movement back down

DB hang clean and press

Weighted Russian twists J

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

Assault bike

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

-Start with DBs on ground outside your feet
-Keeping your eyes up, bring them from the ground to an overhead position
-Be mindful to keep your feet flat on the ground the whole time and thrust your hips like you would a Kettle bell swing to efficiently move the DB from ground to overhead!
-Bring DBs back to ground being mindful to keep your eyes up (this helps you NOT round your back)

DB ground to Overhead

30 Minute Clock

Strength
Not for Time
  4 sets at a heavier weight, should be almost to failure at end of set
   12 DB Hammer Curls
   12 DB Overhead Tricep Extensions
   12 DB Front Raises & Lateral Raise (front raise + lateral raise = 1)
 Burn Out: 3 sets x Max Tricep Dips off box, Rest 1 Minute between sets (if you don't have a box, use a chair, your couch, a step--ANYTHING!)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- 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

Tricep extensions

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

Place your hands on the front edge of the box just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips on Box

Strength

BodyFit: HOME | Monday 5/23

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

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 | Monday 5/23

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