Name: Playbook - Jill Griffiths - W1/D1 Start here!! Fitness test 💪🏼
Uploaded: 2023-12-18T20:34:52.582Z
Duration: 35 min
Description: W1/D1 Start here!! Fitness test 💪🏼

I don't run so the time on an elliptical will have to do.

Nida

Karl Rasmussen

Jill has me running🏃‍♂️. Dang her. 😁

***if you are doing the December challenge do this workout on December 1st 2023!

Welcome to day 1! 

The fitness test is PERFECT for giving us a base and showing where you are physically right now.  The purpose of this 4 wk program is to improve strength and endurance and challenge you everyday!  

We will be testing again at the end of the 4 weeks, so we can compare results.  Take advantage of each workout, pay attention to your form and you will absolutely see a boost in strength and endurance. 

Make sure to keep track of your results! I like to use the notes app on my phone or the tracker in the app is great too.

Ready to get after it?! 

Let’s GO!

For each exercise keep track of your results! 

I like to keep my results on my phone in notes.

If you modify something make sure you note how you modified.

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modification: follow the above from kneeling position.

Push ups/Modified push ups (how many in 1 minute)

Lay down on a flat surface.

With hands behind head, crossed at chest, or by your side, curl you upper body all the way up to your knees then lower back down.

Sit ups

- Hands behind head
- Lower down to a low squat position and then stand back up.

Air squats

Start with hands on bench and arms extended straight.

Lower down keeping your low back close to the bench and you elbow tracking behind you.

Lower down to a 90 degree bend in your elbows then push back up as you straighten your arms. 

The straighter your legs are the harder the movement.

Bench dips

Do the maximum amount of pulls ups you are able to.

Pull ups (how many in 30 seconds)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold (for time)

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top and hold

Superman HOLD

Running  (1 mile for time)

Fitness test

W1/D1 Start here!! Fitness test 💪🏼

Pam Beach

Jill Wiseman Wilkins

W1/D2 Full body! 🔥

Here is my recipe 😋 
Get two steaks out of the freezer 
Let the steaks defrost for awhile 
Put them on a hot grill
Sprinkle with a good seasoning
Cook them no more than rare
Serve with baked potatoes and broccoli 🥦

W1/D3 Recovery Day! + Habit

I am definitely earning my December Challenge checkboxes with these workouts! 😁

W1/D4 Chest/Triceps

W1/D5 LOWER BODY

Great workout. Thanks for helping me with it. I finished at the gym and went on a bike ride.

W1/D6 Biceps/Back

W1/D7 Devils Hybrid HIIT!

W2/D1 Shoulders + CORE

W2/D2 Full Body

W2/D3 Recovery Day! + Habit 1&2

30 push-ups at the end? Pure torture! 😉

W2/D4 Chest/Triceps

W2/D5 LOWER BODY

W2/D6 Bicep/Back

W2/D7 Hybrid HIIT for 30!

Well that was interesting, putting  a 20 pound weight in a backpack and walking for 20 minutes. 😀

W3/D1 Shoulders/Core Challenge

This one is more difficult than it looks! I looked at the videos and thought that doesn't look too bad. After finishing the five sets, I was tired!

W1/D1 Start here!! Fitness test 💪🏼

Community

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