Name: Playbook - Jessica Cahoy - BodyFit: HOME | Saturday 12/10
Uploaded: 2023-12-11T19:11:00.043Z
Duration: 60 min
Description: BodyFit: HOME | Saturday 12/10

For Time
800 m Ski or Row
30 DB Push Press
30 Cal Bike 
30 DB Lunges (L+R =2)
20 Devil Press
30 DB Lunges (L+R -2)
30 Cal Bike
30 DB Push Press
800 m Ski or Row
Time Cap: 30 Minutes

Strength
1 Min Max Reps at Each Station x 4 rounds
Bicep Curls
Jumping Squats
DB Chest Fly
Calf Raises (weight is optional)

*Chest fly: if you don’t have a bench, do these while lying on your back on the ground with straight arms. Start on the ground with arms out to your sides and in a slow and controlled fashion, bring both arms directly above your face. Repeat for reps

800 m Ski or Row
30 DB Push Press
30 Cal Bike 
30 DB Lunges (L+R =2)
20 Devil Press
30 DB Lunges (L+R -2)
30 Cal Bike
30 DB Push Press
800 m Ski or Row
Time Cap: 30 Minutes

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg J

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

DB push press J

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

Assault bike J

- 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

DB front rack alternating lunges J

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell devil press

For Time

1 Min Max Reps at Each Station x 4 rounds
Bicep Curls
Jumping Squats
DB Chest Fly
Calf Raises (weight is optional)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls J

- Push your hips as you come down
- Reach parallel and explode up

Jump squats J

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB chest fly J

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Lower into a slight stretch

Weighted calf raises J

Strength

BodyFit: HOME | Saturday 12/10

BodyFit: HOME | Monday 1/2

If all the workouts make me drip in sweat, I have a feeling I'm going to love this Comeback Challenge. Bring it on!

Stefanie Collins

First workout in this app! I’m dead. Getting ready to start the comeback 2023 challenge! Now I’m super pumped! 💪🏼💪🏼

Sherri

Recovering from sickness and a rebellious toddler who doesn’t sleep but got her done! 🙌🏼👍🏼 making me a priority this year!!

Lindsey

BodyFit: HOME | Saturday 12/31

Magaly

BodyFit: HOME | Saturday 12/30

BodyFit: HOME | Wednesday 12/28

BodyFit: HOME | Tuesday 12/27

Very good. I did not complete all the rounds, but did as much as I could, just starting back after not exercising post baby

Shawnie Mitchell

BodyFit: HOME | Monday 12/26

BodyFit: HOME | Saturday 12/24

BodyFit: HOME | Friday 12/23

BodyFit: HOME | Thursday 12/22

BodyFit: HOME | Wednesday 12/21

BodyFit: HOME | Tuesday 12/20

BodyFit: HOME | Monday 12/19

BodyFit: HOME | Saturday 12/17

BodyFit: HOME | Friday 12/16

BodyFit: HOME | Wednesday 12/14

BodyFit: HOME | Tuesday 12/13

LOVED THIS ONE! Even with a toddler that joined me on the bridges and the sit ups!

BodyFit: HOME | Monday 12/12

BodyFit: HOME | Friday 12/9

BodyFit: HOME | Thursday 12/8

A month ago I wasn’t able to do 25 squats in a row, I did that today! 🙌🏼

BodyFit: HOME | Saturday 12/10

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