Name: Playbook - Samantha Ortiz - Week 4 Day 4 - Legs & Cardio
Uploaded: 2021-01-18T11:44:55.099Z
Duration: 30 min
Description: Week 4 Day 4 - Legs & Cardio

Alison Rodriguez

Almost to the finish line...feeling good...feeling strong!

Marisela

Omgggg finally finished summer shred just in time for fall 🥴🤣

Kevi Nontasak

OMG!!! That was FIRE!!! I can’t believe I made it this far! Thank you! You inspire me and are a great motivator

Celeste

Eneida

You went in on that one!!🔥🔥 I didn’t feel like doing it after work and biking but I’m so glad I did!! #SWSS

Francisco

Did all 4 rounds almost quit mid way realized slow is better for me. I am still having a hard time with the side planks but I did try my best to do them! Needs improvement though.

Marilu

Killer workout - those lateral arm jacks are BRUTAL!

Taylor

That was a complete a$$ kicking!!!  I’ll be back tomorrow! 💪🏻🙌🏼💯

Emily Norton

Omg! Girrrrrlll that was good 😓😓...Lets go!

Sharon

Loved this one, my legs are wobbling 😂😩

Estefani

Marielle Dunn

I was about to skip the workout today, but I’m so glad I didn’t!

Marlene

Everyday getting stronger. Needed no breaks 💪🏾

Ketura

I can hear my heart beating out of my chest!!!! ❤️

Tatiana Vinueza

Leanne McQueen

Paola

Sherly

Week 4 Day 4!!!!
WOO WOO!!!! You are One Day away from completing your Summer Shred 4 Week Program. This is a huge moment and I want you to embrace it.
Love where you’re at and how far you’ve come💕👏🏽💪🏽!

Get Hungry! LET’S GO!

Today isssss👇🏽
Throw Down Thursday’s!
Legs & Cardio Day🦵🏽💦!

Are you ready to get your cardio on and tone your legs?

Get ready to work hard and feel amazing!

Don’t Forget ☺️👇🏽💕
SHARE YOUR RESULTS ON IG!📣
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey💕✨👏🏽

Beginners 1 Round
Intermediate 2-3 Rounds
Advance 4 Rounds

7 Exercises
50 Seconds of Work
15 Second Break

30 seconds or 1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Lunge Chop:
As you go into the back lunge you’re performing the dumbbell chop motion right outside your front leg hip.

Lunge Chop

Lateral Arm Jacks:
Start off with arms overhead and as you go into the squat position you lower your arms in a lateral position.

Continue this motion*

Lateral Arm Jacks

Step Up:
As you step up, dumbbells are controlled on your side. 
Drive through your front leg that’s on the step. Other leg drives up to the step and holds that step up position for a second, then controls it back down.

*Dumbbells are optional, you can use one, two or none*

Step Ups

6 Mountain Climbers
1 Half Burpee

Get after this movement—Speed and control

Modification shown**

Mountain Climbers + Half Burpees

Lift & Reach:
Extended leg is lifting up to the extend arm to attack the inner thigh area.
-Shoulder is over elbow and other leg is bend.

Modification Shown**

Lift & Reach

Alternating Lateral Lunges:
-Both feet are pointed forward
-Knees are driving forward and hip is hinging back
-One dumbbell is on the outside of the leg and the other on the  inside

Alternating Lateral Lunges

Sumo Squat Calf Raise:
-Dumbbells are placed by your shoulders
-Feet are pointed in a 45 degree angle
-Hips are hinging back as you go down into the squat position
-As you come out of the squat position you end with a calf raise

Sumo Squat Calf Raise

Week 4 Day 4

Week 4 Day 4 - Legs & Cardio

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Brittany

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Vanessa

Cool Down Week 1

Gina

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Megan

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Week 4 Day 4 - Legs & Cardio

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