Name: Playbook - Karina Elle - W1/D1 6 week challenge
Uploaded: 2022-12-14T00:13:32.279Z
Duration: 45 min
Description: W1/D1 6 week challenge

Sandra Brooke

Nice mix of strength , conditioning and mobility. Thanks!

Rebekah

Natalia Rutz

Petya

What weight dumb bells do you personally use?

Bonnie

Kloey

Very hard for a beginner. But if I keep doing it it will get easier . Especially the burpees

Sonayda

Viridiana

It was a great workout but I have diastasis so some I could not do so just did some substitutes. Wasn’t sure if I was supposed to do one set and the next exercise set and then do four rounds or do one exercise set x 4 and then on tot he next exercise. So clarification would be great.

Oribu

The flexibility part was quite impossible to get through for a beginner who’s as flexible as a scarecrow 😅

Jasmine

It was good! I really enjoy how dynamic it was. A goal of mine is to improve coordination and i think these workouts will definitely help with functional fitness!

Frances Vest

Masa

Music and your voice and also ability to make the videos play in order to avoid me stopping to poke my phone so much :) thank you

Savannah

Maggie

It was great! I would be awesome if there was a 3 min timer for the timed sets though

Abbie

For someone out of shape and on a beginner level to start with some of those exercises, it was very difficult and daunting. Most of the exercises require flexibility and good joints. We ended up having to modify multiple sections until we are able to build up to it.

Anonymous

Taping through the video while trying to workout is cumbersome

Mary

Paola

Razan

Anna

Rubab 

Oksana

Aleque

Bernadette

Juliana

Your work outs are great! Love them! The information in the app is a little lacking though. The cover/description of this work out was different than the actual content on the work out. Which isn’t a big deal but, it just made me pay attention more 🙈I wish there was a little more description in the strength section - for example the strength portion says drop set but it’s group together more like a super set. I was really 2nd guessing what I was doing! 😜 I guess any work out is winning though! 

Thank you so much more for creative such overall great content for us!!

Mackenzie

Aly Lovelace

Stephanie

Bexa Mihai

More weights! I wanted your training no the scaled version… it was fun! But i think that you train completely different….

Melisa

Camila  Saavedra

Would enjoy more dumbbell exercises in this one

Chantal

Well the workout is well done and goes over the whole body BUT some like the cardio hurt my back (and it has been 4 years that I work out so it can be challenging for a beginner) and it is not how much it burns that bothers but that it is not doable because some ppl are unable to do some mvts or they just do it the wrong way. 

Also it is a bit long; 45 min every day for 6 days can be challenging for a full time student or a professional so it would be great if u could make less exercises ( that woul take 30min )that are more practical and doable for ppl who are not flexible but which burns and put more tension on  muscles ! 

That way it would not bother a busy person to work out every day of the week !

Dorra

I feel my butt! but i love you’ve included mobility at the end - best way to end the workout 🍑❤️

Evvia

Abraham

Alexandra

Fallon

Taumaia

Stefani

Why not film the entire 45 min workout? It would be easier to follow!

Catherine

Amazing! I definitely got a GOOD sweat in and it wasn’t too long of a workout!

Joanna

Natalia Szczesniak

Leonie

Loved!!!! Was a little confused with the app but figured out wuick

Pamella

It was good way to start my fitness journey. I haven’t worked out in a bit! I’m looking forward to this 6 week regimen.

Rania

Though. First day after months without doing anything.

Silvia

Focus: Lower body strength & conditioning 

⭐️ Part 1: WARMUP
- Full body wake-up 

⭐️ Part 2: STRENGTH - DUMBBELL
- Dumbbell goblet squat 4 x 8 
- Standing broad jump 3 x 12
- Staggered stance RDL 3 x 12

⭐️ Part 3: CIRCUIT - CARDIO AND ABS
As many rounds as possible in 3 minutes
- Drop squats 15x 
- Skater plyos 10x
- V-ups 5x***

⭐️ Part 4: CIRCUIT - CARDIO AND ABS
As many rounds as possible in 3 minutes
- Burpee squats 8x
- Lateral shoot throughs 8x
- Point hold shoulder tap 4x
			
⭐️Part 5: MOBILITY
- Lower body mobility routine

- Stand upright, arms at your sides. Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. 
- Stretch your arms out and over your head. Jump back to the starting position."

Jumping jacks

- Feet shoulder to hip width, midline engaged, shoulders back  and depressed, pull the hips back and down, hip crease below the knee, knees tracking over the toes, engage glutes and hamstrings, driving the hips up to standing

Squat

- Place your hands on the floor with your legs fully extended
- Walk your self out to the plank position keeping your core tight

Inch worm

Part 1: Warmup

- Drop into the base of the squat, brace the core and drive the elbows into the knees, pick the hips up and down performing a hinge motion

DB goblet squat

- Place your feet shoulder-width apart. Stretch up with your arms and rise up onto the balls of your feet with your hips extended. 
- Bring your arms back behind you and bend your knees and hips. Lower between a quarter and a half squat and drive as powerfully as possible off the ground while simultaneously throwing your arms forward as forcefully as possible. 
- Once you are airborne, extend your hips up and out and throw your feet forward. Land flatfooted with your weight slightly forward.

Standing broad jump

- Put one leg back + hold your weight in the opposite hand
- Push your hips back, knees slightly bent, + bring the weight all the way down your leg
- Pull the weight back up, squeezing your glutes

DB single leg staggered RDL

Part 2: Superset - Weights

- Hands on knees, braced core and start with the feet under the hips then jump them into a squatted position while performing a sqaut

Drop squat

- Start standing with your legs hip-width apart. 
- Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg.
simultaneously swing your arms out and leap over to the opposite side.
- Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
- Repeat this side-to-side motion, transferring your weight each time.

Skater plyo

- Raise your legs and torso at the same time
- Keep your core engaged

V-ups

Part 3: Circuit 1 - Cardio and abs

- Perform one burpee, jumping the feet into a squatted positon to drive out of the squat

Burpee squat

- In a tight crawl position, hips inline with our knees, shoulders over the wrists and square. 
- Picking your right hand up off the floor driving the opposite knee towards the hand, scooping the knee through. 
- Come back to center and repeat to the other side.

Lateral shoot through

- Keep your core tight
- Raise one hand off the floor and touch your opposite shoulder

4 point hold shoulder taps

Part 4: Circuit 2 - Cardio and abs

Pigeon stretch

Splits

Figure 4

Part 5: Mobility

W1/D1 6 week challenge

W1/D2 6 week challenge

I really like this creator but this program is trash. there’s sound on some of the videos but not all and this is the first that i’ve seen that has the time you should be spending on the exercise when the rep count isn’t provided unlike the last 2 workouts I did. try ladder it is the same price and way better instructions

Margarita E

Emily

W1/D3 6 week challenge

This day’s workout was a little bit easier for me! I will focus more on form!

Margaret

Chloe

W1/D5 6 week challenge

This one might be a bit too hard for week one. I’m pretty fit and I could not go full out on any round. There might be too many reps, exercises or rounds. I’m proud I finished, but I’m discouraged that I couldn’t perform well

W1/D6 6 week challenge

hard. doing this second time around. building strength

W2/D1 6 week challenge

It felt a little less rigorous today, but I enjoyed the workout

W2/D2 6 week challenge

This was a great workout! i love the opportunity to work on my upper body strength and my coordination.

Its not always obvious if reps are for both sides or per side. Great workout anyway, thank you

W1/D1 6 week challenge

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