Name: Playbook - Jessica Cahoy - BodyFit: HOME | Wednesday 5/18
Uploaded: 2024-02-23T23:08:29.066Z
Duration: 45 min
Description: BodyFit: HOME | Wednesday 5/18

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

Emily

Andrea

AMRAP 12
  12 Db Push Press 
  12 DB Curls
  12 Cal Row or Ski (or 1 minute of cardio)

1 MINUTE REST

AMRAP 12
  12 DB/KB Sumo Deadlift (If you don't have a KB, use a DB)
  12 DB Thrusters
  12 Cal row or Ski (or 1 minute of cardio)

1 MINUTE REST

AMRAP 12
 12 DB Ground to Overhead
 12 DB Rows
 12 Cal Row or Ski (or 1 minute of cardio)


1 MINUTE REST

AMRAP 12
  6 DB Push Press 
  6 DB Curls
  6 DB/KB Sumo Deadlift
  6 DB Thrusters
  6 DB Ground to Overhead
  6 DB Rows
  6 Cal Row or Ski (or 30s of cardio)

AMRAP 12
  12 Db Push Press 
  12 DB Curls
  12 Cal Row or Ski (or 1 minute of cardio)

- 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

-Curl one DB from your side up to your shoulder while simultaneously holding the other DB at your side
-Control the descent of the DB back to your side and repeat with the opposite arm/DB

Alternating DB Curls

- 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

AMRAP12

AMRAP 12
  12 DB/KB Sumo Deadlift (If you don't have a KB, use a DB)
  12 DB Thrusters
  12 Cal row or Ski (Or 1 minute of cardio)

- Stand in a wide toed out stance with DBs between your feet
- perform a deadlift and repeat for reps

DB Sumo deadlift

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB thruster

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

Skierg

AMRAP 12
 12 DB Ground to Overhead
 12 DB Rows
 12 Cal Row or Ski (or 1 minute of cardio)

-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

DB Bent Over Row

AMRAP 12

AMRAP 12
  6 DB Push Press 
  6 DB Curls
  6 DB/KB Sumo Deadlift
  6 DB Thrusters
  6 DB Ground to Overhead
  6 DB Rows
  6 Cal Row or Ski (or 30s of cardio)

BodyFit: HOME | Wednesday 5/18

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

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… 🥴🥴

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

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 | Wednesday 5/18

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