Name: Playbook - Sam Gwaz - W1/D1: intervals
Uploaded: 2024-05-10T11:03:13.971Z
Duration: 40 min
Description: W1/D1: intervals

Kaitlyn

Hayley

It was good I like how I still got a sweat on and didn’t workout for long

Samantha Kamieniecki

Lizzie T

Tatiana

let’s start the week with a sweat!

8x 
1 min walk
1 min jog

3x
25 glute emphasis back extension (modify with good morning or superman)
20 lateral raises
15 rear delt flies
10/10 single arm march (make this heavy!!)

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

8 rounds of 
- 1 min walk (i keep incline at 4, speed 3mph)
- 1 min jog (i keep incline at 4, speed at 6-70
mph)

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

intervals on treadmill or outside (i prefer treadmill)

- With your arms crossed at your chest, shoulders rounded, chin tucked
- Raise your upper body pressing your hips into the pad
* can modify with a good morning or superman

glute emphasis back extensions

- Keep a slight bend at the elbow, weights slightly forward
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- hinge forward with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- start with a dumbbell in one hand (make it heavy!)
- alternate driving knees up and using your core to control the movement

db overhead march

circuit - booty & boulders

W1/D1: intervals

I enjoyed it but I had to modify it due to some pain in my arm from an accident at work. ☹️ I love this program already!

Renee

Amanda

W1/D2: upper body

W1/D3: outdoor run / walk !for fun! and recovery

This will make your legs shake haha. Loved this leg day.

Getting back to it! Hope to be able to complete the whole workout soon !

Felt good! Not really sure if I do the lateral lunges correctly because I don’t feel it much and kinda hurts lower back so assuming it’s just my form

W1/D4: leg day

Great sweat! Added it to the end of my workout!

W1/D5: full body conditioning

Holy smokes haha. This will make you SWEAT.

Haley

W2/D1: intervals

W2/D2: upper body

W2/D3: outdoor run / walk !for fun! and recovery

Melissa

Morgan

W2/D4: leg day

H8 full body but actually enjoyed this 😈

W2/D5: full body conditioning

Used as a finisher to another workout that you have! Loved

Sweatyyy.🫠 Lovin’ the walk/jog!  Makes me feel good knowing I can do it! ❤️

Bianca

W3/D1: intervals

W3/D2: upper body

Had to cut my jog short because a storm, but really felt good and energetic! 🔥 want to keep going!

W3/D3: outdoor run / walk !for fun! and recovery

W3/D4: leg day

W3/D5: full body conditioning

W4/D1: intervals

W4/D2: upper body

W4/D3: outdoor run / walk !for fun! and recovery

W4/D4: leg day

W4/D5: full body conditioning

forever sweating my ass off w this one 🔥

W5/D1: intervals

my shoulders are fucked - excuse my french

W5/D2: upper body

W5/D3: outdoor run / walk !for fun! and recovery

W5/D4: leg day

W5/D5: full body conditioning

intervals has me looking forward to monday workouts!

W6/D1: intervals

i am so humbled but also so grateful for these workouts bc it’s challenging me beyond what i’ve done in years lol

W6/D2: upper body

W6/D3: outdoor run / walk !for fun! and recovery

W6/D4: leg day

My fav full body workout and I constantly come back to this one!!

I am DRIPPING sweat. This was difficult in the best way!!

W1/D1: intervals

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