Name: Playbook - Sadielee Thomas - W4/D6 Week 4 Day 24 Full Body
Uploaded: 2024-04-19T20:25:01.448Z
Duration: 25 min
Description: W4/D6 Week 4 Day 24 Full Body

Samala

Makayla

Anna

Marie

This workout is designed to challenge and push the client's cardiovascular endurance and muscular strength. The client will perform seven different exercises, each lasting for 30 seconds on 30 seconds off. The exercises are performed in a circuit format, meaning that they will move from one exercise to the next without any rest in between. This will keep their heart rate elevated and their muscles engaged throughout the entire workout. 

After completing all seven exercises, the client will rest for one minute before starting the next round. This allows them to recover slightly and prepare for the next set of exercises. The client will perform two total rounds, which will provide a full-body workout that targets multiple muscle groups and improves overall fitness.

Overall, this workout is intense and challenging, but it is also highly effective for improving cardiovascular fitness and muscular endurance. The combination of high-intensity intervals and short rest periods will help the client burn calories, build strength, and improve their overall fitness level.

30 seconds work
30 seconds rest
3 rounds
1 minute rest between rounds

1. Stand in front of a sturdy bench or step with your feet hip-width apart.

2. Lift your right foot and place it firmly on the bench or step.

3. Keep your left foot on the ground and engage your core.

4. Press through your right foot and lift your body up onto the bench or step.

5. Straighten your right leg and stand tall, balancing on your right foot.

6. Lower your left foot back down to the ground in a controlled manner.

7. Repeat the exercise for the desired number of reps or time.

8. Switch legs and perform the exercise with your left foot on the bench or step.

9. To make the exercise more challenging, you can hold a weight in each hand, increase the height of the bench or step, or perform more reps.

10. Always listen to your body and stop if you feel any pain or discomfort.

Single Leg Step Up

1. Begin by placing a resistance band around your thighs, just above your knees.

2. Stand with your feet shoulder-width apart, and your toes pointed slightly outwards.

3. Hold your arms out in front of you, parallel to the ground, to help with balance.

4. Engage your core and keep your back straight as you slowly lower your body down into a squat position.

5. Make sure your knees are tracking over your toes, and your weight is evenly distributed through your heels and the balls of your feet.

6. Pause at the bottom of the squat, and then slowly push back up to the starting position.

7. Repeat for the desired number of repetitions.

8. To make the exercise more challenging, you can use a heavier resistance band, hold a weight in each hand, or increase the number of reps.

9. Always listen to your body and stop if you feel any pain or discomfort.

Banded Squat

1. Begin by placing your hands on the edge of a bench or step, with your arms fully extended.

2. Step your feet back into a plank position, with your body in a straight line from your head to your heels.

3. Lift your right foot off the ground and bring your knee towards your chest, while keeping your left foot elevated on the bench or step.

4. Quickly switch legs, bringing your left knee towards your chest and your right foot back onto the bench or step.

5. Continue alternating your feet at a fast pace, as if you're running in place.

6. Keep your core engaged, your hips level, and your back straight throughout the movement.

7. Repeat for the desired number of repetitions or time.

8. To make the exercise more challenging, you can increase the speed or add a push-up between each leg switch.

9. Always listen to your body and stop if you feel any pain or discomfort.

Elevated Mountain Climbers

1. Begin by getting down on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

2. Extend your right leg straight back behind you, keeping your foot flexed and your toes pointing towards the ground.

3. Squeeze your glutes and lift your right leg up towards the ceiling, while keeping your knee bent at a 90-degree angle.

4. From this position, bring your right knee across your body towards your left elbow, without touching the ground.

5. Return to the starting position and repeat for the desired number of repetitions.

6. Switch sides and repeat the exercise with your left leg.

7. Make sure to keep your core engaged, your hips level, and your back straight throughout the movement.

8. To make the exercise more challenging, you can add ankle weights or perform the exercise with a resistance band.

9. Always listen to your body and stop if you feel any pain or discomfort.

Glute Kickback Crossover

1. Begin by getting into a forearm plank position, with your elbows directly under your shoulders and your body in a straight line from your head to your heels.

2. Lift your right elbow off the ground and straighten your arm, coming into a push-up position with your right hand on the ground.

3. Follow with your left arm, so that you are now in a high plank position.

4. Lower your right elbow back down to the ground, followed by your left elbow, so that you are back in the forearm plank position.

5. Lift your left elbow off the ground and straighten your arm, coming into a push-up position with your left hand on the ground.

6. Follow with your right arm, so that you are now in a high plank position.

7. Repeat this sequence, alternating between the forearm plank and push-up positions.

8. Make sure to keep your core engaged, your hips level, and your back straight throughout the movement.

9. To make the exercise more challenging, you can add a push-up between each transition or hold each plank position for a longer period of time.

10. Always listen to your body and stop if you feel any pain or discomfort.

Alternating Elbow Plank to Push Plank

1. Lie down on your back with your knees bent and your feet flat on the ground.

2. Hold a weight, such as a dumbbell or medicine ball, with both hands and extend your arms straight up towards the ceiling.

3. Lift your head, neck, and shoulders off the ground, and engage your abs by pulling your belly button towards your spine.

4. Lift your legs off the ground and bend your knees at a 90-degree angle.

5. Keeping your abs engaged, lower your left leg towards the ground, tapping your toes on the floor.

6. Return your left leg to the starting position and repeat with your right leg.

7. Continue alternating between your left and right legs for the desired number of repetitions.

8. Make sure to keep your core engaged and your lower back pressed into the ground throughout the movement.

9. To make the exercise more challenging, you can increase the weight or extend your legs straight out instead of keeping them bent.

10. Always listen to your body and stop if you feel any pain or discomfort.

Weighted Toe Touch Crunch

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

Lying leg Raises

1. Start by lying down on your back with your knees bent and your feet flat on the ground.

2. Lift your feet off the ground and bring your knees up over your hips, creating a tabletop position with your legs.

3. Extend your left leg straight out, keeping it hovering just above the ground.

4. Engage your core and lift your hips off the ground, creating a straight line from your shoulders to your right foot.

5. Hold this position for the desired amount of time, making sure to keep your core engaged and your hips lifted.

6. Lower your hips back down to the ground and switch legs, extending your right leg straight out.

7. Repeat the exercise on the other side, holding the position for the same amount of time.

8. To make the exercise more challenging, you can hold a yoga block or small weight between your thighs.

9. Always listen to your body and stop if you feel any pain or discomfort.

10. Remember to breathe deeply throughout the exercise, inhaling through your nose and exhaling through your mouth.

Static Hold Single Leg Tabletop

1. Stand with your feet hip-width apart and hold a pair of dumbbells at your sides with your palms facing in.

2. Take a step back with your right foot and lower your body down into a lunge, bending both knees to a 90-degree angle.

3. At the same time, lift your arms out to the sides to shoulder height, keeping your elbows slightly bent.

4. Pause for a moment, then push off with your right foot to return to the starting position.

5. As you stand up, lift your arms up in front of you to shoulder height, keeping your elbows slightly bent.

6. Repeat the exercise on the other side, stepping back with your left foot and lowering into a lunge while lifting your arms out to the sides.

7. Push off with your left foot to return to the starting position, lifting your arms up in front of you as you stand up.

8. Continue alternating between the reverse lunge with lateral raise and front raise, performing the desired number of repetitions.

9. Make sure to keep your core engaged throughout the movement and avoid arching your back.

10. Choose a weight that challenges you but allows you to maintain proper form.

11. Always listen to your body and stop if you feel any pain or discomfort.

Alternating Reverse Lunge with Lateral Raise to Front Raise

1. Lie down on your back with your knees bent and your feet flat on the ground. Hold a pair of dumbbells in your hands, with your palms facing your knees.

2. Lift your hips up off the ground, squeezing your glutes and engaging your core to create a straight line from your shoulders to your knees.

3. Hold the bridge position and bring the dumbbells up to your chest, keeping your elbows bent and your arms close to your body.

4. Slowly lower the dumbbells back down to your sides, keeping your hips lifted.

5. Repeat the chest press for the desired number of repetitions, making sure to keep your hips lifted and your core engaged.

6. Lower your hips back down to the ground and rest for a moment.

7. Repeat the exercise for the desired number of sets, making sure to maintain proper form throughout.

8. To make the exercise more challenging, you can add a leg lift to the bridge position or increase the weight of the dumbbells.

9. Always listen to your body and stop if you feel any pain or discomfort.

10. Remember to breathe deeply throughout the exercise, inhaling through your nose and exhaling through your mouth.

Glute Bridge to Chest Press

Full Body

W4/D6 Week 4 Day 24 Full Body

Tiffany

Diana

Thanks for explaining what exactly the program entails and how it will work! 🙌🏼

Monika

W1/D1 START HERE - About Program

It was unclear how it works with the time and timer should have a 30sec interval. 

If stopping every 30 does not seem challenging at all. But let’s see if the program gets harder through time

Joelle

So good! Loving the low impact for my hormone health while still feeling the intensity.

Melissa

W1/D1 Week 1 Day 1 Full Body

Athena Smith

The instructions for the scissor/cross-at-the-shins leg exercise was a bit confusing. The instructions say to keep legs bent and parallel to the floor, but the video shows the legs completely perpendicular to the floor bending at the hips. I wasn’t sure which one to follow. Maybe I misread the instructions?

Kevyn

W1/D2 Week 1 Day 2 Total Lower Body

The timer doesn’t work. It’s confusing to understand if it’s 30sec on 30sec repeat before moving to the next exercise or not. One way is a 14min workout. The other is a 28min.

Jessi

Kristen

Rita Fernandes

W1/D3 Week 1 Day 3 Arms & Abs

That one is going to burn so good! Loved it!

Shayla

😪 Day 4 check in. 
Heart rate up and such a good switch up

Farrah

W1/D4 Week 1 Day 4 Full Body

Hard!!! Can’t wait to be able to hold the planks the whole time.

Day 5 🫡 Loved the glute kickback crossover ❤️‍🔥

Would love recommendations and options for if we don’t have access to props such as bands!

W1/D5 Week 1 Day 5 Booty & Abs

Really enjoyable, and I could feel the burn on my abs!

Freya MacCormack

Abigail

W1/D6 Week 1 Day 6 Full Body

Week 2 & mid workout I text my partner I’m so glad I came to this workout ❤️‍🔥

Awesome! Those ski jump things looked simple but holy moly did it get my heart rate up!

Candace

Genuinely confused on the structure of this program. I feel frustrated that I don’t know for certain that I’m following it accurately. The instructions are really unclear to me because there’s mention of moving from one movement to the next with no rest, but then also taking 30 seconds off between movements. Also, unsure about whether to do each movement 2 times per round, or just once. I wish there was better descriptions

Alex

W2/D1 Week 2 Day 7 Full Body

Week 2 Day 2 done! 
The Goblet Squats were my favorite- noticing some slight definition in my calf’s and inner thighs

I’m sweating really hard after this one

Mana

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Loved it! Feeling the effects in my arms and abs!

W2/D3 Week 2 Day 9 Arms & Abs

Felt like I could really commit to what I was doing for the first time. Pretty nice feeling.

My favorite one so far! Kept my heartbeat up. Feels good!

Taylor

W2/D4 Week 2 Day 10 Full Body

This workout was so much fun and so effective!

Francesca

Kellie

W2/D5 Week 2 Day 11 Booty & Abs

I am loving these workouts! I am feeling so fit and strong!

Loving these workouts so much. They’re efficient. Clear instructions. Beautiful, strong, inspiring instructor!

Moriah

W2/D6 Week 2 Day 12 Full Body

One of the best of the full body workouts so far!

Mallory

W3/D1 Week 3 Day 13 Full Body

That was intense!  I had to modify the single leg glute bridge but still felt it. Fantastic workout!!  🔥🔥🔥🔥🔥

W3/D2 Week 3 Day 14 Total Lower Body

Awesome workout. Wish there was a nutrition plan or ideas to go with it.

Ashley

I was dying but I feel so much stronger!  I can’t believe the strength I’ve already built!!

W3/D3 Week 3 Day 15 Arms & Abs

Tatum

Carley

W3/D4 Week 3 Day 16 Full Body

Sadly the last move is a tough one for me to get 🥴

Heather

I loved these exercises! I can feel my strength improving!

Love these workouts! I’m 5 months postpartum and noticing a difference in my core strength 💪

Emma

W3/D5 Week 3 Day 17 Booty & Abs

McKenna Molt

Maricarmen Garcia Peña

Great workout today. My abs are on fire👌

Gracie

W3/D6 Week 3 Day 18 Full Body

W4/D1 Week 4 Day 19 Full Body

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

W4/D2 Week 4 Day 20 Total Lower Body

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

Alexis

W4/D3 Week 4 Day 21 Arms & Abs

Such a good one! Was sweating the whole time

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

Best full body by far!! Great set of exercises!!!!!

W4/D4 Week 4 Day 22 Full Body

Jorgan

W4/D5 Week 4 Day 23 Booty & Abs

Sweating like mad (in the best possible way!). 🔥

Tara

Long… wish they were a little shorter : / might go back to the 15’s but worried I won’t see growth :’(

W5/D1 Week 5 Day 25 Full Body

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

Sad today. Working on a holiday while fam is at the beach. This cheered me up a little. ❤️

W5/D4 Week 5 Day 28 Full Body

Love how strong I feel after doing these workouts for the past couple weeks! So amazing!

Whitney

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

Really enjoyed that workout! Feeling so strong and healthy! 🤗🔥

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

Tough to get back at it, but gotta get back in the game!!!

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

I love all of the workouts so much! I haven’t felt this fit before! 😍

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

I can feel the difference in my body! Love this program. This workout was fire 🔥

W7/D3 Week 7 Day 39 Arms & Abs

W7/D4 Week 7 Day 40 Full Body

These workouts make me feel so fit and strong! 🙏🏻💪🏻

W7/D5 Week 7 Day 41 Booty & Abs

W7/D6 Week 7 Day 42 Full Body

I look forward to these workouts and enjoy them so much! 💪🏻🌟

Jessica Evans

W8/D1 Week 8 Day 43 Full Body

I love these workouts so much! They have taken my fitness to a whole new level! ✨🙏🏻

are these workouts 3 circuits or 2? in the summary they say 2, but i see a counter up top that says 3? please confirm!

Sharon

W8/D2 Week 8 Day 44 Total Lower Body

W8/D3 Week 8 Day 45 Arms & Abs

Feeling so strong and love how visible my abs are now!

W8/D4 Week 8 Day 46 Full Body

This one of my favourite workouts so far! All of the movements felt so satisfying! 🌟

W8/D5 Week 8 Day 47 Booty & Abs

Amazing workout! I’m so sad that this series is finished! I’ve made so much progress since starting this!

W4/D6 Week 4 Day 24 Full Body

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