Name: Playbook - Jessica Cahoy - BodyFit | Wednesday 3/27 | Abs + Lower Body
Uploaded: 2024-05-15T16:25:20.107Z
Duration: 45 min
Description: BodyFit | Wednesday 3/27 | Abs + Lower Body

Warm Up C From the Warm Up Bubble

Row
2 Rounds
400m-300m-200m
Rest 1 minute between distances & rounds. Increase paces as distances get shorter. If you can't row, do 2 minutes - 90s - 60s of cardio

REST AS NEEDED

AMRAP 15
20 Box Jumps (Alt: step ups or Jump squats)
15 Cal Row (or 90s of cardio)
12 Front Squat (alt: Db Squat)
STRAIGHT INTO
AMRAP 15
20 Lunges (L+R =2 | weight is optional)
15 Cal Bike (or 90s of cardio)
12 Wall Ball (alt: DB Thrusters)

REST AS NEEDED

3 Rounds
10 Barbell Hip Thrusts (alt: Glute Hip Thrusts)
20  Bulgarian Split Squat (10 R + 10 L | weight is optional)
10 Sumo KB Squats
Move for quality. Rest as needed

Row
2 Rounds
400m-300m-200m
Rest 1 minute between distances & rounds. Increase paces as distances get shorter. If you can't row, do 2 minutes - 90s - 60s of cardio

- 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

AMRAP 15
20 Box Jumps (Alt: step ups or Jump squats)
15 Cal Row (or 90s of cardio)
12 Front Squat (alt: Db Squat)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

AMRAP15

AMRAP 15
20 Lunges (L+R =2 | weight is optional)
15 Cal Bike (or 90s of cardio)
12 Wall Ball (alt: DB Thrusters)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

DB lunge

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

Bike erg

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls

AMRAP 15

3 Rounds
10 Barbell Hip Thrusts (alt: Glute Hip Thrusts)
20  Bulgarian Split Squat (10 R + 10 L | weight is optional)
10 Sumo KB Squats
Move for quality. Rest as needed

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Bulgarian split squat

- Start with a wide stance and your toes pointed out 
- Hold the KB in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

KB Sumo squat

3 Rounds

Step Ups
Jump squats
Db Squats
Db Thrusters
Glute Hip Thrusts (there's a couple options here)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

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

Jump squats

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB squat

- 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

Glute Hip Bridge with 3s Pause

Lay on your back with knees bent
By pressing through your feet, raise your hips until they’re in line with your torso and knees
Squeeze your Burt at the top
(To make this harder, hold position at top)

Glute Hip Raise (on ground)

- Lay on your back on the ground and place both feet on a bench 
- Raise one leg off the bench
- Push through your opposite heel to raise your hips
- Squeeze your butt as you lift your hips
- Lower back to starting position

Elevated Single leg glute bridge

Alternatives

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☺️Mentally I went into this at about a 3, aching emotionally. This got me up to a 7 💙🩵 Did Sprint/walk-it helped rev the engine!

Maggie Merritt

Haley

The workout wasn’t as bad as I thought it was gonna be! Once you got through the burpees, it was smooth sailing🫡👏🏼

Jessica Cahoy

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Kathe Martin

BodyFit | Saturday 5/18 | Full Body + Abs

I will not walk well tomorrow lol☠️☠️☠️

Holy sweatfest! That was an amazing workout!

Karen Boase

Holy moly! I kicked my OWN butt today! 🤣did the elevated lunges and narrow squats last n had to do them at Bodyweight 🤪

BodyFit | Friday 5/17 | Lower Body

Siera

Wore pink n black, saw my gym crush, so you know 🔥 ❤️ I pushed hard😆😀😁😂

Great workout! I didn’t think I would be able to finish it all but I did!

BodyFit | Thursday 5/16 | Upper Body Pull

Is it cocky that I feel
like dropping the mic 🎤 after the workout? 😂 Felt like a boss after 🩷💪🏼😎🩵

That was tough! 😮‍💨 Pushed through and moved a little slower than I wanted to but making it a priority to listen to my body. 😊

Dawn

BodyFit | Wednesday 5/15 | Full Body + Abs

Had to forgo the 20 minute portion due to personal time restraints, but the first half of this was 🔥

Becca

Dripping💦☀️Love the new rhythm/structure! Thank you for programming walking🩵

BodyFit | Tuesday 5/14 | Lower Body

I did not have enough steam left for the 20amrap — and it still took me about 40 minutes w the warmup. So I was okay with that for today! Overall, I loved this superset format!!!

Melissa Hale

Just right, felt tired and weak today so started slow and built up my intensity! Feeling good now💪🏼😬❤️🏃‍♀️🥳

If you love Sore in 24, you’ll love this new bodyfit workout set up. For a busy mama, this is quick, challenging and very effective. It’ll keep you coming back for more 🙌🏼

Jenny

BodyFit | Monday 5/13 | Upper Body Push

Pausing BodyFit until May 13th! See description for deets

Betsy Miller

BodyFit: GYM | Saturday 3/30 | Full Body

BodyFit | Friday 3/29 | Abs + Upper Body

BodyFit| Thursday 3/28 | REST DAY

BodyFit | Tuesday 3/26 | Upper Body

Great Monday burner 🏋🏼‍♀️❤️

Meghan

BodyFit | Monday 3/25 | Abs + Lower Body

All the wall balls…did them
Unbroken so they would go faster haha

BodyFit | Saturday 3/23 | Full Body

That took commitment! Lol! Feel great after, though!

Amber

BodyFit | Friday 3/22 | Abs + Upper Body

BodyFit | Thursday 3/21 | REST DAY

BodyFit | Wednesday 3/20 | Abs + Lower Body

I loved this metcon. It was just my speed for today.

BodyFit | Tuesday 3/19 | Upper Body

BodyFit | Monday 3/18 | Abs + Lower Body

After 24.3. This was tough, but a great workout for a single mom on a schedule

BodyFit | Saturday 3/16 | Full Body

BodyFit | Friday 3/15 | Abs + Upper Body

BodyFit| Thursday 3/14 | REST DAY

BodyFit | Wednesday 3/13 | Abs + Lower Body

BodyFit | Tuesday 3/12 | Upper Body

BodyFit | Monday 3/11 | Abs + Lower Body

BodyFit | Saturday 3/9 | Full Body

Great workout before the baby gets up 🤩

BodyFit | Friday 3/8 | Abs + Upper Body

BodyFit| Thursday 3/7 | REST DAY

🔥 😅 those OH lunges about did me in! Loved this workout 🔥

Desiree 

BodyFit | Wednesday 3/6 | Abs + Lower Body

Krystal

BodyFit | Tuesday 3/5 | Upper Body

Post 24.1 soreness and this … 😳 🔥

BodyFit | Monday 3/4 | Abs + Lower Body

That tabooty didn’t look so bad… but then 🔥🔥🔥🤣

Amanda

BodyFit | Saturday 3/2 | Full Body

BodyFit | Friday 3/1 | Abs + Upper Body

BodyFit| Thursday 2/29 | REST DAY

BodyFit | Wednesday 2/28 | Abs + Lower Body

BodyFit | Tuesday 2/27 | Upper Body

I love that there are great home options!! This was a good home workout!

Awesome burner for a mama before the kids get up 🏋🏽💪🏼

BodyFit | Monday 2/26 | Abs + Lower Body

Wowza that second 16min AMRAP 🔥🔥 it was a burner with a 35# DB! What a Saturday 🤍

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