Name: Playbook - Toni and Poppy Livers - W4/D2 Conditioning
Uploaded: 2021-11-11T16:03:14.056Z
Duration: 45 min
Description: W4/D2 Conditioning

Circuit: x 3
- Squats 30 sec. with 15 sec. rest 
- Alt. lunges 30 sec. with 15 sec. rest 
- Jumping jacks 30 sec. with 15 sec. rest 

Circuit: x 3 
- Lateral bound to bear crawl right 30 sec. with 15 sec. rest
- Lateral bound to bear crawl left 30 sec. with 15 sec. rest
- Shoulder taps 30 sec. with 15 sec. rest

Circuit: x 3 
- Explosive reverse lunge right  30 sec. with 15 sec. rest
- Explosive reverse lunge left 30 sec. with 15 sec. rest 
- Russian twists 30 sec. with 15 sec. rest 

Circuit: x 3 
- Plank tuck jumps 30 sec. with 15 sec. rest
- Burpees 30 sec. with 15 sec. rest 
- Plank hold 30 sec. with 15 sec. rest

- Stand in a stationary position
- Step forward into a lunge repeatedly and back  with alternating legs

Alt. Forward lunges

Jumping jacks

Circuit

- Leap laterally 
- Bear crawl back to starting position 
- Complete desired reps then repeat to the opposite direction

Lateral bound to lateral bear crawl right

Lateral bound to lateral bear crawl 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

- Step back into a reverse lunge
- Jump out of lunge explosively  and drive your knee up

Explosive reverse lunge right

Explosive reverse lunge left

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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

Plank tuck jumps

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank hold

W4/D2 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/D2 Conditioning

W2/D3 Strength

W2/D4 Conditioning

W2/D5 Strength

W3/D1 Strength

W3/D2 Conditioning

W3/D3 Strength

W3/D4 Conditioning

W3/D5 Strength

W4/D1 Strength

W4/D3 Strength

W4/D4 Conditioning

Great program! For someone who works out at home I loved the variety and ability to complete everything with minimal equipment while still getting a good workout!

W4/D2 Conditioning

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