Name: Playbook - Rachel Nicole - W1/D5 Endurance Power Day
Uploaded: 2023-01-16T12:36:16.446Z
Duration: 30 min
Description: W1/D5 Endurance Power Day

Runners + joggers at 1-3% incline
Walkers at 8+ incline

Run / Jog / Walk High Intensity

-Decrease speed for joggers + runners 
-Decrease incline for walkers

Walking Recovery

Cardio Circuit

AMRAP = 
As Many Rounds As Possible 

*set a timer for 15 mins and complete as many rounds of the circuit as you can taking rest where you need it.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Side to Sides

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
-Repeat on opposite side
-Complete desired rep range

Alternating Lateral Lunge (bodyweight)

15 Min AMRAP

W1/D5 Endurance Power Day

christina griffith

W1/D1 Lower Body  | Strength Day

Omg I’m so sore already!! It was a great workout.

Britney

W1/D2 Upper Body

W1/D3 Endurance Day | Cardio

My legs are still burning from the last workout!!

W1/D4 Lower Body | Quad Work

W1/D6 Upper Body | Push-Pull Day

W2/D1 Lower Body Strength Day

Definitely shaking when I finished that one. 🔥

Marcheta McKinley

W2/D2 Upper Body + Core

W2/D3 AMRAP

W2/D4 Lower Body Day

W2/D5 Endurance Power Day

W2/D6 Upper Body Pull Day

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Day

Did 4 rounds in 35 min. Enjoyed this circuit!

Hannah

W3/D5 Endurance Power Day

W3/D6 Upper Body Pull Day

W4/D1 Lower Body Day

Definitely underestimated the plank taps today....it's been a minute since I've done those.

W1/D5 Endurance Power Day

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