Name: Playbook - Kehinde Anjorin - W1/D4 conditioning
Uploaded: 2021-03-14T21:19:40.359Z
Duration: 45 min
Description: W1/D4 conditioning

Alini

My favourite one yet! 
Heads up, on the hollow holds the last three rounds have 30 reps not 30 seconds! 😃

Karin

Perform the following exercises for 5 rounds with a minute rest period between each round.

Conditioning 

Perform the following exercises for 5 rounds with a min rest period between rounds.

- Hold dumbbell in one hand at shoulder height. Lunge backwards with the one leg until the knee is brushing the floor. Press the dumbbell overhead. Pause and lower it back to your shoulder. Rise up back to standing pushing through the heel of the front foot.

DB reverse lunge press

- Starting in a quadruped position with your knees and inch off the floor.

- Lift your opposite hand and foot a hair off the ground.
Plant the heel of your grounded foot, and bring your leg under, placing it on the ground.

- Tap only 10% of your weight on the ground with your hand and foot, and come back to your starting position.

- Repeat this movement in the opposite direction.
From your starting position, lift your opposite hand and foot, bring your leg under, and extend your leg out as far as you can, pulling your elbow up and back, externally rotating your arm.

-Come back to your quadruped position and alternate sides.

Bear plank kick through

- Lie on your back, knees pulled up toward your chest.

- Press your lower back into the floor and lift your head and upper back a few inches, as though you were doing a crunch.

-Keep arms next to hip  and your legs outward, feet and hands hovering at about a 45-degree angle with the floor.

1/2 Hallow holds

- Assume a position position 

- Tuck pelvis, push the floor away through the heel of your palms.

- Drive knee to elbow

Plank knee tabs

W1 D4 Conditioning

W1/D4 conditioning

Helen

W1/D1 Total Body

W1/D2 Conditioning

Super strong series! leg part I  only repeat 10x. Great Burn!

Qa22

W1/D3 Total body

W1/D5 Total body

I did 12x reps instead of 15 and it was more than enough for me! xoxo thx

W2/D1 Total Body

Awesome! 
Any tips for sore wrists during planks/beads crawl?

W2/D2 Conditioning

W2/D3 Total body

W2/D4 conditioning

This workout was too long- took me 1 hr and 40 mins to complete:( 
Reducing the number of exercises that require both sides to be done would shorten the workout. 
Also, the explanations going with the lateral dumbell raise indicate using both arms but I assumed it was 1 arm at a time since that's what you were doing in the video. I can't remember if the same applied to the other shoulder exercise. 
I've never been able to do a push-up (even though I've played competitive sports all my life) so I just do a super modified push up with my knees on the ground and bum in the air - basically looks like I'm creating a table. 
Thanks Kehinde!

Rebecca

W2/D5 Total body

W3/D1 Total Body

W3/D2 Conditioning

W3/D3 Total body

W3/D4 conditioning

W3/D5 Total body

W4/D1 Total Body

Hi Kehinde, 
This workout took 15 mins. I only did the plank with 2 arms and shoulder taps bc my wrists can't do a one arm plank without crippling myself. I noticed that the instructions said 6 rounds but the exercises show 5 rounds. 6 rounds would make the workout slightly longer as would doing the plank with one arm on both sides.  It was hard despite how short the workout was. 

Not sure if I put down comments for the previous workout but the Arnold press was done with 2 arms in one round and them with one arm in another round. I couldn't do this bc of muscle fatigue from using the same muscles repetitively. Also, I wouldn't do the exact same exercises 2 days in a row bc at least for me it results in too much fatigue.

Thanks again!

W4/D2 Conditioning

W4/D3 Total body

W4/D4 conditioning

W4/D5 Total body

W5/D1 Total Body

W5/D2 Conditioning

Good level of difficulty- not too hard. Time of workout was pretty accurate. I just modify the push-ups...maybe in the future I'll be able to do a push-up on my knees, lol. Hard when your arms are the length of an albatross. Thanks Kehinde:)

W5/D3 Total body

W5/D4 conditioning

W5/D5 Total body

For me this workout was a bit too focused on arms (shoulders). I would add some ab exercises- even though I hate doing them🤣
Thanks Kehinde!

W6/D1 Total Body

W6/D2 Conditioning

Good workout!
I could really feel the lunges 
Shoulders are getting stronger:)

W6/D3 Total body

Took 20 mins so a bit short 
Good circuit otherwise 
Those Hallow holds kill my thighs- hard for thick thigh girls lol!

W6/D4 conditioning

Too much focus on shoulders for me. 
Is there a benefit to doing shoulder raises on each side instead of together? Just wondering because it would save time for the arm exercises if both arms could be done together. Thanks Kehinde:)*

W1/D4 conditioning

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