Name: Playbook - Jessica Cahoy - Lean & Tone: W1/D4 Core
Uploaded: 2024-03-26T12:35:29.675Z
Duration: 45 min
Description: Lean & Tone: W1/D4 Core

Loved the simplicity of this! I combined it with Day 1 booty challenge.

Tara

Sherri

Loved this little ab burner! Reverse sit ups are no joke :) definitely will do this one again!

Raquel

Kaye

Hannah

Man oh man.. such a good core workout!!!! I NEEDED THAT!🙌🙌

Sherry Hicks

I am loving this program. I did crossfot for a couple of years and due to lockdowns and medical reasons i stopped for about 6 months. Tried a few other prgrams but really missed the intense style of programming. I haven't sweat this much in so long. Feel so good.

Angie Sager

I like to feel the burn and didn’t feel much. It could be because I’m a more advanced athlete 🤷🏻‍♀️

Gina

I love these workouts! Keeps me moving and get a good sweat! 😊

Heather Breton

This was an awesome core workout! The hollow body hold was so challenging! Thanks Jess and Austin!

Jesse

👇🏼WORKOUT DETAILS + SCALING OPTIONS👇🏼 
Core

- 5 x 10 Plank March (L+R = 1)
- 5 x 20 Hanging Flutter Kicks (R+L = 1) (scale to lying flutter kicks
- 5 x 10 Left hip dips + 10 Right Hip Dips
- 5 x 10 Sit Ups
- 5 x 10 Reverse Sit Ups
*Between every SET, do 1-2 minutes of cardio of your choice (so it's at LEAST 25 minutes of cardio)

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- Hanging form the bar in an L-sit position
- Rapidly flutter kick your legs

Hanging flutter kicks

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Hip Dips

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

Sit up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse sit ups

Lean & Tone: W1/D4 Core

Brittany

Christy

Oohhh man, I have a feeling I am going to LOOOOVE the next 8 weeks 😍🔥😍🔥 Day 1 and I’m freakin hooked!

Judy

Lean & Tone: W1/D1 Upper Body Pulling

Brooke

Lean & Tone: W1/D2 Legs

Dawn

Harder than I expected! Did Pull yesterday and won’t do 2 UB days in a row next week! Push ups so hard for me, did the negatives and went to knees for the push up. Spin bike 5:00 after each set for 25:00 total. Feels good to be done💪🏼⭐️

Maggie Merritt

Lean & Tone: W1/D3 Upper Body Push

Did DB holds at end and that extra 30s was 😑 Just tuned into the music to get me through. Little dancing here and there. 😊💪🏼

Great workout! Definitely feeling it after some climbing!

Jenny

Did 3rds because I had to get groceries 😂 but those handstands were a killer! Managed the whole min though!

Lean & Tone: W1/D5 Upper Body Pulling & Pushing

😮‍💨🔥 Those front rack lunges and v-ups got me good! Great week 1.

Lean & Tone: W1/D6 Legs & Core

Shoulders are on fire!!! Also, those curls 🔥😩 I only have 20# DB’s… 
FYI - don’t do skipping as your cardio 🫠🤣

Wooo upper body is feeling strong!💪🏼 Awesome way to start the week.

Lean & Tone: W2/D1 Upper Body Pulling

Combined with Mondays workout made it a fun long one!

Lean & Tone: W2/D2 Legs

DB weight increase got me all kinds of hyped up! Those push ups snuck up on me real quick. Another great one!

🔥🔥🔥 used #25 for everything and wow! Felt the burn did jump ropes for cardio 🥵

Sara

Lean & Tone: W2/D3 Upper Body Pushing

Combo with UB Pull-
loved it🩷💪🏼😊!! 
Did 25:00 steep hill walking on TM after.

Lean & Tone: W2/D4 Core

Did 3rds with jump roping! Started to get a headache from TOM lol 😑

Great workout! Feeling the burn and loving it!

Kenzie Powderly

Lean & Tone: W2/D5 Upper Body Pulling & Pushing

Awesome end to the week! I need a lot of work on L-sits. 🙄🤣

Worked in 50min of bike! 
I went slower and worked on my form and focus. Such a fun workout 🩷🩷🩷

Lean & Tone: W2/D6 Legs & Core

Great upper body pump to get the week going! Used 30# on single arm db rows and it felt sooo good! 💪🏼🔥

Used 25#s and did inverted barbell rows cause I didn’t have rings!! Great sweat!!

Maggie

Lean & Tone: W3/D1 Upper Body Pulling

Those split squats got 🌶️🌶️🌶️

Went heavier as Rx’d and though this was a leg day I kept feeling how strong my stomach has gotten during the exercises and how strong I felt popping up after Prone flutters. Week 9 on here and what an amazing difference!!!

Lean & Tone: W3/D2 Legs

Handstands are a work in progress but I’ll get there. Another great upper body workout! 💪🏼

Jump rope singles 1:00 between every movement so yeah I worked up a serious sweat!

Sydney

Lean & Tone: W3/D3 Upper Body Pushing

Combined with day 3 of the booty challenge. 😮‍💨

Did this after 24.1 so I was primed! Felt great 😊

Lean & Tone: W3/D4 Core

Those ring holds were shaky at first… but got the body tight and it smoothed out. Great way to start Friday! 💪🏼🔥

Used #15 DB and the hammers got tough!! Did a 25 min HIIT workout for cardio

Lean & Tone: W3/D5 Upper Body Pulling & Pushing

+++ uncoordinated on suitcase sit ups 😂

I 🩷 Suitcase 🧳 Sit Ups 🩷 
Combined with yesterdays so this was a good 2 hour workout! 
45:00 Spin bike with lots of :20 sprint intervals. Feeling proud and fitter ☺️😊💪🏼⭐️. I look forward to every workout!!

Good full body workout! Have a 5k Sunday so went light in #

Lean & Tone: W3/D6 Legs & Core

Felt tired today but pushed through. Those pull ups tho… 🙄💀

Cardio-40 min bike
I have a gap between 40-55 on BB and I’m needing more weight! I added a band to get the right resistance. Worked great! Fave part of my day right there💪🏼🩵

Don’t have rings so I did barbell inverted pulls!

Lean & Tone: W4/D1 Upper Body Pulling

Loved it!! 
I really needed the abduction. 
Ran 6:00 x 5 -my pace is improved from all the strength and bike :-)

Lean & Tone: W4/D2 Legs

Rip triceps 😳😂 did battle rope for cardio

Jessica Cahoy

Lean & Tone: W4/D3 Upper Body Pushing

Loved it! So sore from 24.2 but still felt strong! Biked 30:00 and got day 2 of booty challenge done💪🏼🩷⭐️

Kathe Martin

Lean & Tone: W4/D4 Core

💪🏼❤️ I’m starting to see some muscles developing! Woo!

⭐️🩵😁🤓🤩 Well I guess I can do a strict pull up once again💪🏼 
Amen hallelujah praise Jesus😅

Lean & Tone: W4/D5 Upper Body Pulling & Pushing

Lean & Tone: W4/D6 Legs & Core

Great start to the week. Love decreasing reps and increasing weight! 💪🏼

Lean & Tone: W5/D1 Upper Body Pulling

Obsessed with abduction. Went light for 24.3 Friday-felt awesome to move. I took my time. Doubled with UB Push. 50 min easy bike ride after while I worked on the phone 🤗😁🚲🏃‍♀️

Lean & Tone: W5/D2 Legs

Tried 30# for chest fly… 🙄 Got 1 round and had to drop to 25#. Happy I tried - you don’t know unless you give it a go!

Bouncing back from sickness, went light added reps and felt great to move! Something is better than nothing
:-) 💪🏼⭐️ Biked for cardio 🚲

Lean & Tone W5/D3 Upper Body Pushing

Lean & Tone: W5/D4 Core

Feeling tired today so didn’t go heavy. Focused on moving steadily with good form.

Shoulder taps are SO much easier than a month ago. 
My Saturday night was a double day with 5:00 X 10 spin bike🩵🩵🩵
It totally revived me!

Lean & Tone: W5/D5 Upper Body Pulling & Pushing

Felt like 💩 before
Half way felt lit 🔥 
After wuz like ⭐️⭐️💪🏼😁💫✨🌟
🙏❤️❤️❤️🤩

Lean & Tone: W5/D6 Legs & Core

Enjoyed that workout. Really focused on the back engagement on the supinated pulls. 💪🏼

Took it outside ☀️☀️☀️☀️😁💪🏼⭐️
Loved it!

Lean & Tone: W6/D1 Upper Body Pulling

My booty is feeling solid after that workout! 🍑👏🏼

⭐️⭐️⭐️⭐️⭐️
My butt feels like a rock! 🪨

Lean & Tone: W6/D2 Legs

💪🏼🔥Shoulders feeling strong! And those triceps are starting to make a showing. Woo!

Can’t believe I was able to do 45/50 dips strict unassisted! And I got the mat out for my knees on the push ups but didn’t kneed it (yes pun)! 
Just pure yay!!!!! 😁 🔥💪🏼⭐️😃

Lean & Tone: W6/D3 Upper Body Pushing

Lean & Tone: W6/D4 Core

💪🏼🔥Woo! Great upper body sesh. The front lateral raises were the 💣! I am starting to see some definition in my shoulders and am stoked!

Lean & Tone: W6/D5 Upper Body Pulling & Pushing

Getting heavvvyy on those hip thrusters! Added weight to my sit-ups and 😮‍💨 they got spicy!

Ok ain’t gonna lie…
I ate an apple fritter before 😂 
but I still felt really good 😊 
Played Wi Parkour with my son for cardio 😬

Lean & Tone: W6/D6 Legs & Core

Love when the weight gets heavier! 💪🏼🔥 So much fun this morning.

Good hard fun💪🏼💪🏼⭐️⭐️
🏊‍♂️ laps for cardio after…my 8 year olds suggestion to make me feel happier in general 
🥰 💧

Lean & Tone: W7/D1 Upper Body Pulling

Prone flutters I’ve had to stop
twice every time but now I got them unbroken 💪🏼💪🏼💪🏼💪🏼😊
Oh yeah 💃🏼

Lean & Tone: W7/D2 Legs

Tired this morning but got it done. Substituted handstand hold for OH BB hold. Wasn’t stable enough upside down. 🙃

Holy sudden all Rx Push Ups! I love the process more than the bench mark gains but they’re so fun to celebrate 🎉 I was doing 1-3 Rx prior to starting JCfit a few months ago 🤗🤩 It’s fun to get stronger⭐️⭐️⭐️⭐️⭐️💪🏼

Lean & Tone: W7/D3 Upper Body Pushing

Lean & Tone: W7/D4 Core

No more brownies. Bad fuel means less energy. Lift n eat clean(er) ahead ⛵️ ☀️ ⛅️ 💪🏼

Lean & Tone: W7/D5 Upper Body Pulling & Pushing

Those bb rollouts had me 😬 Loved the squats - my back didn’t hurt AND I didn’t crumble forward! Woo!

Lean & Tone: W7/D6 Legs & Core

It was fun adding weight on the 5x2 movements! Can’t believe this is the 8th week. Time flies when you are having fun! 😊💪🏼

Lean & Tone: W8/D1 Upper Body Pulling

So.Much.Fun! Loved everything about that workout. Got to 205# for hip thrusters which is the heaviest I’ve gone and it felt so good! 😊

Week 8 —> A week of look how far we’ve come! 💪🏼☀️🤗😁

Lean & Tone: W8/D2 Legs

I’m just a girl with arms on 🔥 walking to the water fountain

Lean & Tone: W8/D3 Upper Body Pushing

I ❤️d this program so much! 
So much stronger, everyday movements come with such ease, when I drop in at CrossFit peeps be like “what have you been doing?” 
Sooo looking forward to the next series! On track to be looking good at 50!

Lean & Tone: W8/D4 Core

My triceps are on 🔥! Heading out for my walk/jog to get my cardio in. Happy Friday! 😊

My son did the recordings and then hopped on the Step Mill with me for 25:00 after =•) ❤️❤️

Lean & Tone: W8/D5 Upper Body Pulling & Pushing

Jenae

My shitty workouts are now what my strong workouts used to be. PROGRESS👆👍🏻🤩🍗🍌🥑😁😁😁😁😁😁

Lean & Tone: W1/D4 Core

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