Name: Playbook - Karina Elle - W2/D1 6 week challenge
Uploaded: 2022-12-14T00:13:32.338Z
Duration: 45 min
Description: W2/D1 6 week challenge

hard. doing this second time around. building strength

Kloey

Petya

Camila  Saavedra

Chloe

Almost gave up! But I didn’t! ✨💪🏼💪🏼💪🏼

Evvia

Felt good getting my 1st workout in for the week.

Bernadette

Logan

Marissa

Hard…..it tooks me nearly one hour, but I do this instead of the week one day one.. do are the workout crescendo?

Prune

9 rounds?!  Slight overkill? 🤪. Couldn’t make it.

Alexis

Omg so good. Best conditioning I've done in a while

Margo

Becky

Claudia

Emily

Keith Allgaier

Katy

👌🏻👌🏻👌🏻👌🏻👌🏻🔥🔥🔥🔥

Sissy

Estefania

Keziah

Amazing!! This was the toughest so far :0

Bianca

Linda Albertson

It was good! Too many rounds on the curtsy legs.

Andrea

9 sets of 20x3 reps is honestly discouraging 🙈 maybe implement a beginner/intermediate/advanced setting ?

Clarisse

Wow that was intense. Was considering quitting half way. 9 rounds was a bit too much for me

Liana

Maria Claudia

There were too many reps of the same exercise. Kind of boring

Esther

Toooo much rounds for the 2nd part 😫😫😫

Violeta

The nine sets of lunges and high knees was very difficult and took me a good deal of time. I finally had to stop after five rounds to be able to finish in a normal amount of time.

Mary Lynn

Taylor

Marina

Michaela

Serena

The 4-point shoulder taps in a circle are great

Dana

Hello!! training levels are lacking. Some are too harsh for average condition :/

Yanina

I only started the second week, but I already feel and see the difference😍 you are truly amazing! Thank you🤗

Nori

9 rounds of curtsy lunges was kinda long. Not that it was too hard but just a little boring

Jusi

Really good but hard when we have 9 rounds

Alissa

Some of the exercises I get bored with bc there are too many rounds

Randi

Bally

I’m getting better every day! I’m so excited to continue this journey

Viridiana

Danel Van Tonder

Jodie

Excellent.  Just lying on my mat unable to move now ;)

Fabiana

Grace

I don’t know if you ever check these but this is the best program I’ve done in a while. Sooooo incredibly challenging. 

For this one- is it really 9 rounds?? I did all of them but wow LOL

Alexandra

Focus: Lower body strength & conditioning 

✅ Part 1: WARMUP
- Full Body wake-up 

✅ Part 2: STRENGTH - HEAVY DUMBBELL
- Heavy goblet sumo squats 4 x 6
- Burpee squats 4 x 10
			
✅ Part 3: BODYWEIGHT + CARDIO
- Curtsy lunge left 4 x 20
- Curtsy lunge right 4 x 20
- High knee 4 x 20

✅ Part 4: STRENGTH + CARDIO
- DB Squat to press 4 x 30
- Lateral jump squat 4 x 30
- Rotations 4 point hold 360 rotation 4 x 4

✅ 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 hindge motion

Heavy DB goblet squat

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

Burpee squat

Part 2: Strength

- Take a big step back with the right leg, crossing it behind the left
- Bend your knees and lower the hips until the left thigh is nearly parallel to the floor

Curtsy lunge left

- Take a big step back with the left leg, crossing it behind the right
- Bend the knees and lower the hips until the right thigh is nearly parallel to the floor

Curtsy lunge right

High knees

Part 3: Bodyweight + cardio

- Perform the squat at relative intensity

DB squat + press

- Perform a squat, break parallel and then forcefully extend the hips laterally having the feet jump off the ground covering as much ground as possible

Lateral jump squat

- Keep your core tight and your spine in a neutral position

4 point hold with 360 rotation

Part 4: Strength + cardio

Pigeon stretch

Splits

Figure 4

Part 5: Mobility

W2/D1 6 week challenge

Sandra Brooke

Nice mix of strength , conditioning and mobility. Thanks!

Rebekah

Natalia Rutz

W1/D1 6 week challenge

Abraham

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

W1/D3 6 week challenge

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

Margaret

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

Abbie

W1/D6 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.

Frances Vest

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

W2/D1 6 week challenge

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