Name: Playbook - Karina Elle - W4/D5 6 week challenge
Uploaded: 2022-12-14T00:13:32.453Z
Duration: 45 min
Description: W4/D5 6 week challenge

Kloey

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

Frances Vest

BODYWEIGHT CIRCUIT WAS SUPER INTENSE. ALMOST THREW UP.

Alexandra

Emily

Viridiana

Marissa

Dana

Definitely earned chocolate after this one

Michaela

I can’t do another burpeeeee lol I just can’t

Michelle

Focus: Hypertrophy & conditioning 

✅ Part 1: WARMUP
- Full body wake-up 

✅ Part 2: STRENGTH - DUMBBELL
- 4 x 12 DB Squat tempo 40X1 1+1/4

✅ Part 3: STRENGTH - DUMBBELL
- 3 x 12 DB Single-leg hip thrust

✅ Part 4: BODYWEIGHT CIRCUIT
4 rounds
- 20x 1 Legged burpees
- 20x Cossack squats
- 20x Speed hamstring curls
- 20x Gorilla burpees
- 15x Overhead squat tempo 4:0:1
- 25x Cyclist squat  			
   	
✅ Part 5: COOL DOWN
5-10 Minute - 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

- 4 second eccentric squat, drive to quater rep, back to parallel, then drive to standing

DB squat tempo 40X1 1+1/4

Part 2: Strength - dumbbells

- Feet hip width apart, line the toes up on one foot with the heel on the oposite foot, heel raised on the rear foot, lower under control with even weight through both heels, pausing at the bottom for 2 seconds

DB single leg hip trust

Part 3: Strength - dumbbell

- In an athletic stance, send your hips back by hinging at your hips with a soft knee. 
- Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. Lower your body to the floor for a brief second. Return to standing by pressing your upper torso off the floor and forcefully jumping the feet towards your hands. 
- Drive to standing, finishing with a jump at the top.

Burpee

- Feet wider than shoulder width, settle into the base of the squat. While keeping the hips flexed settle into the right or left side
- Shifting the hips back and forth, keeping the hips low the entire time

Coccyx squat

- Keep your hips ups
- Focus on pulling with your hamstring

Speed hamstring curl

- Place your hands on the floor in front of you
- Hop back landing in a pillar position
- Hop forward and land in a lunge position
- Jump switching feet mid air

Gorilla burpee

OH squat

- With heels elevated, and stance inside hip width perform a squat

Cyclist squat

Part 4: Bodyweight circuit

Dynamic yoga flow

Part 5: Cool down

W4/D5 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

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.

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)

Sissy

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/D5 6 week challenge

Community

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