Name: Playbook - Toni and Poppy Livers - W2/D4 Conditioning
Uploaded: 2021-11-11T15:59:47.420Z
Duration: 45 min
Description: W2/D4 Conditioning

Circuit: x 3 
- Reverse lunge to squat jump right 30 sec. with 15 sec. rest
- Reverse lunge to squat jump left 30 sec. with 15 sec. rest 
- Shoulder taps  30 sec. with 15 sec. rest 

Circuit: x 3 
- Lateral lunge to burpee right 30 sec. with 15 sec. rest
- Lateral lunge to burpee left 30 sec. with 15 sec. rest 
- Mountain climbers 30 sec. with 15 sec. rest 

Circuit: x 3 
- Split squat hold right 30 sec. with 15 sec. rest 
- Split squat hold left 30 sec. with 15 sec. rest
- Sit up to Russian twist 30 sec. with 15 sec. rest 

Circuit: x 3 
- Pushups 30 sec. with 15 sec. rest
- Plank tuck jumps 30 sec. with 15 sec. rest
- Sit-ups 30 sec. with 15 sec. rest

- Perform a squat 
- After each squat step back into a reverse lunge alternating legs

Squat to reverse lunge right

Squat to reverse lunge left

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit

- Step into and perform a lateral lunge 
- Step back to canter and perform a burpee

Lateral lunge to burpee right

Lateral lunge to burpee left

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-knee close to the ground 
-chest up
-both sides

Split squat hold right

Split squat hold left

- Lay on the ground
- Perform a sit up 
- Rotate to both sides touching the ground next to your body

Sit up to Russian twists

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- From a high plank position jump your feet into a bear crawl position 
- Jump your feet back out

Plank tuck jumps

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up bringing your chest to your knees
- Go back in a controlled motion

Full sit up

W2/D4 Conditioning

I can’t breath. That was so horribly amazing.

Crystal

Great leg burner. Excited to start this program!

Amanda

Romy

W1/ D1  Strength

Great home workout! I’m dripping in sweat 😅😅

Jalina n Ryan

Awesome home workout! Tough but perfect if you need a quick burn 🔥

Jesaiah

W1/D2 Conditioning

Great workout 💪🏼 shoulders are on 🔥

Yessenia

W1/D3 Strength

W1/D4 Conditioning

W1/ D5 Strength

W2/D1 Strength

Quick burn! Love the tabata style, quick rest and back at it!

W2/D4 Conditioning

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