Name: Playbook - Kehinde Anjorin - W4/D5 Conditioning
Uploaded: 2021-08-23T15:15:46.147Z
Duration: 45 min
Description: W4/D5 Conditioning

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?

Rebecca

Conditioning day

Perform the following exercises for 6 rounds. Take 2 mins to rest in between rounds.

20 kettlebell swings
12 push ups
12 squat jumps

- Place the kettlebell on the ground 2 inches away from your feet. Stand with your feet slightly wider than hip-distance apart, your toes

- Fold at the hips first, the reach for the horns of the kettlebell. just a little bit and check your posture—make sure your shoulders are rolled back so your ears are aligned with your shoulders, hips, knees, and ankles. 

- Engage your abdominals, drawing your belly button back toward your spine.

- Tilt the kettlebell slightly.

- Keep your back completely straight (maintain your perfect posture) and press your hips back, tipping your torso forward as you reach your hands toward the kettlebell handle. You should create a crease at the front of your hip joint as you perform this hip-hinge movement. Make sure you don't start bending your knees to squat down to the kettlebell—if your knees start bending significantly, you'll lose the hip hinge.

Kettlebell swings

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.

- Lower yourself until your chest almost touches the floor as you inhale.

- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push ups

- Stand tall with your feet hip-width apart.

- Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. 

- Then press your feet down to explode off the floor and jump as high as you can.

- Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

Squat jumps

W4/D5 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!

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/D2 Conditioning

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/D5 Conditioning

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