Name: Playbook - BondFit . - New Year Challenge Day 5:
Uploaded: 2024-01-03T13:54:20.926Z
Duration: 45 min
Description: New Year Challenge Day 5:

I totally underestimated this one (especially the prisoner squats)! It was a great leg burn!

Alisa

Great workout,(but hard) I've never been a fun of leg days

Matilda

Amazing burn! I wasn't sure about finishing but with a buddy to motivate helped

Alysha Sandstrom

Uhhh, the First rounds are the hardest 😜

Verena

Tatiana

Underestimated this one 😅 great workout I could do anywhere!

Kelly

Ladder workout: 

20-18-16-14-12-10-8-6-4-2 reps 

Complete 20 reps of each exercise, then complete 18 reps of each exercise. Follow same structure until you’ve done 2 reps of each exercise. 

These will be all Lower Body movements so make sure you pace yourself to not burn out too early. 

GET THOSE GAINS 💪🏻

- 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 and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together
- Repeating the sequence on the opposite side"

Prisoner squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- Squat and jump 
- level one just jump up and squat, level 2 tap your feet together 
- make sure to sit back in the squat, don’t let your knees go over your toes 
- land for ball heel and not just flat on your foot.

Squat jump

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

LADDER WORKOUT: BW LOWER BODY

New Year Challenge Day 5:

I'm so excited to see where this challenge leads.

Challenge Intro/Info!

It was very beneficial and it worked everything 11 push ups, 11 sit ups, & 2 squats

Zara

Got 8 sets of all 3 movements, starting the 9th when timer went off

I didn’t fully understand how to do the workout. I would like a video demo of a couple rounds to understand if I’m doing it right

AnnaLea

New Year Challenge Day 1:

I have a moderate case of diastasis recti, so ab workouts can be quite challenging. I needed to take the easiest modifications and make additional adjustments but it's still a great challenge.

New Year Challenge Day 2:

I love a good run followed up with a quick set of exercises.

Great workout, hardest part by far where the burpees

New Year Challenge Day 3:

This was a great core challenge. I was able to modify as needed and get through this workout.

Quick but tough… will be feeling this one for a while

New Year Challenge Day 4:

Those push ups absolutely killed me! It was great, though! I'm glad I was able to fit this workout into my day!

This was by far the most difficult for me, my upper body is WEAK!

Great workout, better than day 5, but just because it was upper body 😂

New Year Challenge Day 6:

A much needed workout for me. Was nice to get outside even if it was a little chilly!

I have done much running since the summer, but this reminded me how much I enjoy it.

New Year Challenge Day 5:

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