Name: Playbook - BondFit . - New Year Challenge Day 6:
Uploaded: 2024-01-03T13:54:20.932Z
Duration: 45 min
Description: New Year Challenge Day 6:

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

Alisa

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

Alysha Sandstrom

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

Matilda

Wow! That was a lot of push ups. In a good way tho

Tatiana

Challenging 18-14. Motivation re-enters at 8 haha great upper body workout!!

Kelly

Verena

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 Upper Body movements so make sure you pace yourself to not burn out too early. 

GET THOSE GAINS 💪🏻

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Chest facing the floor. 
- Hyperextend Back whilst legs remain on floor. 
- Have arms at 90 Degrees. 
- Drive elbows back till upper back contracts. 
- Extend arms to full extension. 
- Repeat process.

Prone Ws

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

LADDER: BW UPPER BODY

New Year Challenge Day 6:

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:

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

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

New Year Challenge Day 5:

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 6:

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