Name: Playbook - Rachel Nicole - W1/D5 Endurance Power Day
Uploaded: 2023-01-16T12:36:06.466Z
Duration: 25 min
Description: W1/D5 Endurance Power Day

Ashley

AMRAP=
As Many Rounds As Possible

*set a timer for 25 mins and complete as many rounds of the exercises as possible taking breaks as/when needed.

- 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

Forearm Side Plank with Toe Tap

- 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)

AMRAP

W1/D5 Endurance Power Day

I’m late on the challenge but better late than never! After not working out for month this workout kicked my butt…in a good way lol

Orsella

Awesome! First workout in the app and loved it

Britney

Loved it! My legs are so sore and I was able to do it from my home no problem!

Jodi

W1/D1 Lower Body

Loved the supersets! Quick and effective workout!!

W1/D2 Upper Body | Cardio

Nancy

Mavity

W1/D3 Full Body Circuit

W1/D4 Lower Body | LISS

W1/D6 Upper Body Push-Pull + Core

Just what my legs needed after my rest day! Can’t wait to crush this week💪

W2/D1 Lower Body Day

W2/D2 Upper Body AMRAP

W2/D3 Endurance Day

W2/D4 Lower Body AMRAP

W2/D5 Endurance Power Day

W2/D6 Upper Body + Core

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Accessory

W3/D5 Endurance Power Day

W3/D6 Upper Body + Core

W4/D1 Lower Body Strength Day

W4/D2 Upper Body + Core

W4/D3 Active Recovery Cardio

Adriana

W4/D4 Lower Body Day

W4/D5 Endurance Power Day

W4/D6 Upper Body + Core

W5/D1-Lower Body Strength Day

W5/D2-Upper Body Strength Day

W5/D3-Active Recovery Day

W5/D4-Lower Body Day

W5/D5- Endurance Power Day

The banded lat pull downs were harder than I thought. This workout felt great!

W1/D5 Endurance Power Day

Community

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