Name: Playbook - Karina Elle - W4/D1 6 week challenge
Uploaded: 2022-12-14T00:13:32.437Z
Duration: 45 min
Description: W4/D1 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

🌝

Kloey

Margaret

Too repetitive. Rather than harder moves, there’s just more reps. It gets a bit boring.

Jessica

Sissy

Confused by the amount of rounds... seemed like a ton!

Some of the reps seem incorrect, for curtsy lunges left leg is 12 and right 20 reps

Annina

Feel so good!! Starting to see results ✨

Viridiana

Some of the workouts after I hit completed, the next day don’t show as completed. This gets me confused. The round of the curtsy lunch was too much rounds. Had to reduce because I got bored.

Andrea

Brittany

More variation instead of same movements 9 times. Seemed to take much longer than 45 mins, I finished in 45 but had to skip a few

Stephanie

Pretty good. Annoyed I didn’t start sunday

9 rounds is a lot! Hopefully I can get up to doing the full 9 and having enough energy to finish!

Kate

Michaela

Marina

Good! But took way longer than 45 mins. The curtsy squats take a long time.

Michelle

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

W4/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

Emily

W1/D3 6 week challenge

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

Chloe

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

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.

Serena

W3/D5 6 week challenge

hard and soooo goooood. feeling so strong

W3/D6 6 week challenge

Dana

W4/D2 6 week challenge

Marissa

W4/D3 6 week challenge

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

W4/D1 6 week challenge

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