Name: Playbook - Karina Elle - W3/D5 6 week challenge
Uploaded: 2022-12-14T00:13:32.427Z
Duration: 45 min
Description: W3/D5 6 week challenge

I would add some weights to the squat pulses at the end to make it more challenging. It only took me 7 minutes to complete the cardio part.

Chloe

Sissy

Serena

Marissa

Marina

Michaela

Michelle

There were no rest times on this workout (unless it was intentional)

Kate

Focus: Hypertrophy & conditioning 

☑️ Part 1: WARMUP
- Full Body wake-up 

☑️ Part 2: STRENGTH - DUMBBELL
- 3 x 8 DB Sumo squat 

☑️ Part 3: STRENGTH - DUMBBELLS
- 3 x 8 Bulgarian split squat (each leg)

☑️ Part 4: STRENGTH - HEAVY DUMBBELL
- 4 x 15 DB Hip thrust  
 
☑️ Part 5: CARDIO CIRCUIT
2 rounds
- 4x Heel taps + squat pulse 
- 4x Double foot mountain climbers + lateral shoot through 
- 4x Plyometric lunges + jumping jacks
- 20x Bicycle crunch
- 10x Reverse crunch 

☑️ Part 6: MOBILITY
Cooldown - Dynamic yoga flow

- 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

- Stand with feet slightly wider than hip width + turn your feet out, rotating your hips

- Push your hips back and squat down, keeping your back straight + upper body lifted

DB sumo squat

Part 2: Strength - dumbbell

- Hands resting next to ears, push hips backwards and down moving at a 4 second tempo to reach the bottom of the squat. 
- Drive to a quarter squat then back to parelle and perform a full squat

DB bulgarian split squat (r)

DB bulgarian split squat (l)

Part 3: Strength - dumbbells

- Push through your heels to raise your hips
- Squeeze your glutes as you come up 
- Pause and come down with a controlled movement

DB hip thrust

Part 4: Strength - heavy DB

10 x Heel taps + 4 x squat pulse

4 x double foot mc + 4 x lateral shoot throughs

10 x Plyometric lunges + 5 x jumping jacks

- Keep your lower back on the floor
- Keep your core engaged

Bicycle crunch

- While laying face up on the floor contract your midline, pushing your lower back into the floor. 
- Keeping constant contact with your lower back drive your knees towards your chest and then under control letting them fall away from your body.

Reverse crunch

Part 5: Full cardio blast

Part 6: Dynamic yoga flow

W3/D5 6 week challenge

Sandra Brooke

Nice mix of strength , conditioning and mobility. Thanks!

Rebekah

Natalia Rutz

W1/D1 6 week challenge

Abraham

Kloey

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

Camila  Saavedra

W1/D5 6 week challenge

Petya

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

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

Bernadette

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

Renata

Alexus

W2/D3 6 week challenge

W2/D5 6 week challenge

🌝

W2/D6 6 week challenge

Good it would be great If there was a clock for the 3 min

Pamella

Hello will you build a low impact program for women who have fragile perinee or injuries?

Prune

W3/D1 6 week challenge

The cardio section (mountain climbers+push ups) is too short (I did the 4 rounds in 40 sec)

W3/D2 6 week challenge

Evvia

Aliferjahdz

W3/D3 6 week challenge

hard and soooo goooood. feeling so strong

W3/D6 6 week challenge

Well I am a mid beginner and i cannot stretch as much as you can in the split, I would suggest stretching exercises for beginners

W4/D1 6 week challenge

Dana

Viridiana

W4/D2 6 week challenge

W4/D3 6 week challenge

Really makes you push yourself! Hate burpees but they def get my HR up and help with coordination

W3/D5 6 week challenge

Community

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