Name: Playbook - Kehinde Anjorin - W4/D2 Conditioning
Uploaded: 2021-08-23T15:14:49.334Z
Duration: 60 min
Description: W4/D2 Conditioning

Conditioning day

Perform the following for 6 rounds, take a 2 min rest period in between rounds. 

A1 Plank get ups
A2 Deadlift Clean to squat 
A3 Push Press
A4 Reverse lunge

Conditioning Day

Perform the following exercises for 5 rounds, rest for 1 min between rounds.

- Start in a forearm plank 

_ Shoulders should be directly above elbows

- Tuck your pelvis and squeeze your Glutes

Plank get-ups

- Begin in a standing position with your chest up and your feet shoulder-width apart. Hinge at hips and bend your knees to pick up the kettlebell and swing it vertically up to chest level. 

- Grabbing on to the horns of the kettlebell, immediately descend into a squat. 
 

- Bring the kettlebell back down to the starting position. This is one repetition. Complete for the recommended number of repetitions.

Kettlebell clean squat

kettlebell or Dumbbell push press	Shoulders	

- Hold weights  by the handle. Rotate your wrist as you do so, so that the palms faces each other This will be your starting position. 

- Dip your body by bending the knees, keeping your torso upright.

- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weight. 

-Lower the weight to perform the next repetition.

Push press

- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. 

- Tip: Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

- Now repeat with the opposite leg.

Reverse lunge

W4 D2 Conditioning

W4/D2 Conditioning

Maybe it was my iPad, but it would help to hear your voice coaching you through the exercises

Karen

This was INTENSE ! OMGGGG but I enjoyed the pain and the perseverance I didn’t think I had in me.

April

It’s good to be back at it. It’s a good but tough first day workout. 💪🏽💕

constanza

W1/D1 Total body strength

Michele

Mariana

Day 2! Loving this workout series so far!

W1/D2 Conditioning

I feel great after finishing this workout. I feel energized and ready for the rest of my day.

Some of the workouts paired with its reps and sets are too difficult for me to do. I have to cut the reps or the sets

Kaiya

Connie

W1/D3 Total body strength

It always feels great to complete a good tough workout

Another great workout. I like the change in tempo for some of the moves. It's a nice change from most workouts I see around!

W1/D4 Total body strength

Good conditioning session. I feel better after pushing through to the end.

W1/D5 Conditioning

W2/D1 Total body strength

I've noticed the timing of your workshops are off (usually much shorter) unless I'm supposed to do a warm up beforehand. This workout was 30 minutes, which was great and totally good for me! Unless I'm missing something. I did each circuit and rested for 1 minute in between circuits. Thanks for putting this together!

Rebecca

W2/D2 Conditioning

Do I have to add cardio, I want to lose weight too!

Another great workout. Love the progression!

W2/D3 Total body strength

W2/D4 Total body strength

This one took 15 mins to complete minus a warm up. I don't think it could take more than 30 minutes minus a warm up. Got me sweating regardless. Time for some yoga!

Tough, but so satisfying to get to end of this conditioning workout. Mind over matter 👊🏽

W2/D5 Conditioning

Good. I would make sure the video of you doing the exercise matches the instruction. For example, the incline pushup only shows you doing a regular pushup but it would be better if you showed it on a bench.

I took a break from my 1.0 program. It feels so good to get back to my strength training. 🔥🔥🔥💪🏽💦

W3/D1 Total body strength

It was great!! Please add a quick warming & stretching video for before and after 💪🏻

Daniela Escobal

🔥🔥🔥 tough. I'm glad I made it to the end.

W3/D2 Conditioning

W3/D3 Total body strength

W3/D4 Total body strength

W3/D5 Conditioning

Good workout :)
The abs killed me!
Are there any wrist strengthening exercises I can do? I feel like my wrists are really weak and take a beating from pushups, the bear move, and anything that's weight bearing on wrists. Thanks Kehinde!

W4/D1 Total body strength

W4/D3 Total body strength

Both this workout and the previous one were around 1 hr and 15 mins which is a bit long for me - not from a difficulty perspective, just a time perspective. I think 45 mins to an hr is the amount of time I would want to finish each workout on average. 
I couldn't do all the sets of the bear move because it hurt my wrists too much in a way that felt like they were getting sprained:( Sadly I don't think my wrists can take all the body weight especially when I'm lifting one arm and putting all the pressure on the other arm/wrist.

W4/D4 Total body strength

The squat jumps killed me.
Workout took 25 mins with 40 second rests bw rounds.
Is there a way to keep track of how many rounds you do? For example, each time I finish a round is there a way to click something that shows the round is done?

W4/D2 Conditioning

More workouts from Kehinde Anjorin