Name: Playbook - Karina Elle - W4/D3 6 week challenge
Uploaded: 2022-12-14T00:13:32.448Z
Duration: 45 min
Description: W4/D3 6 week challenge

Kloey

Sissy

Marissa

Dana

Focus: Full body - midline focus 

✅ Part 1: WARMUP
- Full body wake up 

✅ Part 2: STRENGTH - MINI BAND
- Bench tricep dips 3 x 15
- Seated upright row 3 x 15
- Half-kneeling curl 3 x 15
 		
✅ Part 3: BODYWEIGHT - CIRCUIT
- Inchworm 2 x 5
- 3 Way hip 2 x 10
- Plyo lunge 2 x 10
- Pillar to plank 2 x 10
- Surfer burpee 2 x 10
- Reverse lunge + knee drive 2 x 5
- 4 Point hold alt. arm raise 2 x 5 
- 5 x Low sprawls + 2 x push-ups 2 x 5
Rest: 40 secs between rounds  			
		
✅ Part 4: 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

- Come down until your elbows reach parallel 
- Extend your arms engaging your triceps to come up

Seated tricep dip

- Soft knee, hinging at the hip, lower torso till vertical to the floor, kicking the free leg behind, activate the posterior leg and return to standing

Seated upright row MB

Half kneeling curl MB (r)

Half kneeling curl MB

Part 2: Strength - mini band

- Try keeping your legs completely straight as you bring your hands down
- Walk out with your hands keeping your core tight
- Reverse the motion to go back

- Skipping forward, lifting your knee to waist height in front of you and pulling your toe towards your face. Keeping with the same leg, return the leg to the floor, immediately drive the same knee to your side, opening up your hip, then back to the front. Repeat with the opposite foot.  
- Continue in this manner—moving forward—and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg.

3 way hip

- Start in a lunge stance. Begin exercise by lowering body down until your forward thigh is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up as high as you can off the ground. 
- Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up. Repeat

Plyo lunge

- Start in a plank position, keeping your body tight
- Bend one arm coming down
- Repeat with the opposite arm

Plank to pillar

- Place both hands in front of you and hop back
- Land in a push-up position and bring your body down to the floor
- Hop forward landing in a surfer position

Surfer burpee

- Step back and bring your knee down until both legs reach 90 degrees
- Step on to the bench 
- Drive your knee up towards your chest

Reverse lunge to knee drive

- Keep your core tight and a neutral spine
- Raise your arm without rotating your hips

4 point hold alt. arm raise

5 x Low sprawl + 2 x push ups

Part 3: Bodyweight circuit

Pigeon stretch

Splits

Figure 4

Part 4: Mobility

W4/D3 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!

Margaret

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

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

Viridiana

W4/D2 6 week challenge

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

W4/D3 6 week challenge

Community

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