Name: Playbook - Nestingwithgrace Fitness - W1/D3
Uploaded: 2023-08-21T16:21:43.127Z
Duration: 30 min
Description: W1/D3

Good 20 minute workout when you’re short on time. I switched the running for my assault bike.

Anonymous

Staggered front squat was a great burn. Wow!

Matthew Johnson

40 Push press 
1/2 mile Run 
40 Barbell lunges 
 1/2 mile Run
40 KB High-pulls 
1/2 mile Run
40 Staggered stance KB squat
1/2 mile Run

For time 

40 Push press 
1/2 mile Run 
40 Barbell lunges 
 1/2 mile Run
40 KB Highpulls  
1/2 mile Run
40 Staggered stance KB squat
1/2 mile Run

- Hold a barbell at your shoulders 
- Dip torso by bending your knees and press barbell up overhead

Push press

Treadmill Run

- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Forward lunge

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kb high pull

Staggered KB Front Squat

W1/D3

I enjoyed the new movements. Keeps it interesting.

35:48
#45 good mornings
Sit-ups with 10lb plate
#25’s for bent over row
#45 kang squats
#45 kb for rows

Slow, but I’ll take it for 1 week post op😊

Amber Gerrity

W1/D1

W1/D2

I completed two sets for every round. Good quick one to get my sweat on!

W1/D4

W1/D5

Good quick workout to get my heart rate up!

W2/D1

W2/D2

W2/D3

W2/D4

I’m sick with a cold so this was a nice one to do at my own pace with smaller weights. Thanks!

W2/D5

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

The 2 minute rest is great for incorporating stretches.

W4/D1

W4/D2

W4/D3

W4/D4

Thanks. The back to school HIIT was exactly what I needed. The quick workout was effective (felt different muscle soreness throughout). I have watched my extra fat turn into muscle over the last 5 or so months while consistently going though your program.

W1/D3

Community

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