Name: Playbook - Nestingwithgrace Fitness - W1/D5
Uploaded: 2023-08-21T16:21:43.137Z
Duration: 30 min
Description: W1/D5

Matthew Johnson

7 reps X 7 sets

Elevated heel OH Squat
Toes to bar 
Devils Press
Sit-ups 
Step-ups on bench

Elevated Heel Overhead Squat

- Lay on your back
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Toes 2 bar

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Devil's press

- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Sit-up

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Kb step ups

W1/D5

I enjoyed the new movements. Keeps it interesting.

Anonymous

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

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

Staggered front squat was a great burn. Wow!

W1/D3

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

W1/D4

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/D5

Community

More workouts from Nestingwithgrace Fitness