Name: Playbook - Nestingwithgrace Fitness - W1/D4 D4 CARDIO/CORE W1/D4
Uploaded: 2024-03-06T14:11:09.728Z
Duration: 30 min
Description: W1/D4 D4 CARDIO/CORE W1/D4

3 mile run or 3000 meter row

Every 1/2 mile or 500 meters complete 1 min Front Plank, 1 min R Side Plank, 1 min L Side Plank

Treadmill Run

Row (erg)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Front plank

- Get into a side elbow plank position 
- Hold for time

Side plank

W1/D4 D4 CARDIO/CORE W1/D4

Jill

Great workout! I definitely used the right weights.

Bridget

W1/D1 D1 FULL BODY W1/D1

I did a mile in my assault bike instead of run/row. Good workout!

Anonymous

Loved it! I did rowing instead of the treadmill. I love that rowing was a second option. Would love to see an alternative to the toes to bar. Had a hard time figuring out how to duplicate that in my space. But overall an AWESOME workout. So sore from yesterdays workout, but in the best possible way! Can’t wait for tomorrows!

W1/D2 D2 CARDIO/CORE W1/D2

Travis

W1/D3 D3 UPPERBODY W1/D3

W1/D5 D5 LOWER BODY W1/D5

W1/D6 D6 ACTIVE RECOVERY W1/D6

W2/D1 D1 FULL BODY W2/D1

W2/D2 CARDIO/CORE W2/D2

I love these workouts . I’ve been doing them with my senior daughter !

Heidi

!Lockwood12!

W2/D3 D3 UPPERBODY W2/D3

W2/D4 D4 CARDIO/CORE W2/D4

W2/D5 D5 LOWERBODY W2/D5

W2/D6 ACTIVE RECOVERY W2/D6

W3/D1 FULL BODY W3/D1

W3/D2 CARDIO/CORE W3/D2

W3/D3 UPPER BODY W3/D3

W3/D4 CARDIO/CORE W3/D4

Kami

Great workouts, but not released in a timely manner so hard to follow the programs unless you just delay everything by a day or two!

Joanna

W3/D5 LOWER BODY

W3/D6 ACTIVE RECOVERY

W4/D1 FULL BODY

W4/D2 CARDIO/CORE

W4/D3 UPPERBODY

W4/D4 CARDIO/CORE

As always, this looks easier on paper than it was!  My heart rate definitely got elevated as well!

Megan

W4/D5 LOWER BODY

W4/D6 ACTIVE RECOVERY

W5/D1 FULL BODY

W5/D2 CARDIO/CORE

W5/D3 UPPERBODY

Really like how quick the 30 minutes went by.

Matthew Johnson

W5/D4 CARDIO/CORE

W5/D5 LOWER BODY

W5/D6 ACTIVE RECOVERY

W6/D1 FULL BODY

W6/D2 CARDIO/CORE

W6/D3 UPPERBODY

W6/D4 CARDIO/CORE

W6/D5 LOWER BODY

Loved the 6 week program. I feel a lot stronger since starting and plan to repeat it.

W6/D6 ACTIVE RECOVERY

W1/D4 D4 CARDIO/CORE W1/D4

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