Name: Playbook - Sarah Herse - W2/D5 - Shoulders, Abs, & Cardio
Uploaded: 2024-03-20T21:08:54.450Z
Duration: 40 min
Description: W2/D5 - Shoulders, Abs, & Cardio

Jessi

Kelly

Madelyn

Anke Schneider

A. Warmup x 3 sets
A1. Jumping Jacks x 20 reps
A2. Bicycle crunches x 10 reps
A3. Low plank hip dips x 10 reps
*Rest 10 seconds between sets
 
B.  Fitness test: max burpees in 1 minute
See how many burpees you can perform in 1 minute. Make sure you’re getting your chest all the way to the ground and jumping at the top. If you need to modify it, you can step down and up.  Take note of your score! We will retest every week.
 
C. 8 rounds – tabata style
Perform each movement for 20 seconds on/10 seconds off
C1. Dumbbell push press
C2. Lemon squeezers or sit-ups
*Note: you’ll perform 20 seconds of push press, rest 10 seconds then perform 20 seconds of lemon squeezers or sit-ups. You’ll repeat for 8 total rounds
 
D. 3 sets
D1. Dumbbell forward lunge + lateral raise x 12 reps (6/side)
D2. Dumbbell reverse fly x 10 reps
*Rest 20 seconds between sets
 
E. High Intensity Circuit 5 rounds of:
E1. Line jumps x 20 reps
E2. DB hang snatch x 10/arm
E3. Dumbbell overhead sit-up x 10 reps
E4. Dumbbell Russian twist x 20 reps (10/side)
Try not to rest between rounds

A. Warmup x 3 sets
A1. Jumping Jacks x 20 reps
A2. Bicycle crunches x 10 reps
A3. Low plank hip dips x 10 reps
*Rest 10 seconds between sets

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

Warm Up

B.  Fitness test: max burpees in 1 minute
See how many burpees you can perform in 1 minute. Make sure you’re getting your chest all the way to the ground and jumping at the top. If you need to modify it, you can step down and up.  Take note of your score! We will retest every week.

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Fitness Test: Max Burpees in 1 minute

C. 8 rounds – Tabata style
*Perform each movement for 20 seconds on/10 seconds off
C1. Dumbbell push press
C2. Lemon squeezers or sit-ups
*Note: you’ll perform 20 seconds of push press, rest 10 seconds then perform 20 seconds of lemon squeezers or sit-ups. You’ll repeat for 8 total rounds

(20 sec on/10 sec off)

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

(20 sec on/10 sec off)
*Perform sit ups if need to modify*

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

8 Rounds - Tabata Style Circuit

D. 3 sets
D1. Dumbbell forward lunge + lateral raise x 12 reps (6/side)
D2. Dumbbell reverse fly x 10 reps
*Rest 20 seconds between sets

(6/side - 12 reps total)

- Stand shoulder-width apart with dumbbell in each hand
- Lunge forward with one leg until knee touches ground (both legs should be at 90 degree)
- Once in the bottom of lunge, raise both arms laterally by your side until they are shoulder height and then lower them back down
- Using your front leg push up out of the lunge and back to starting position
- Repeat on opposite side

Dumbbell forward lunge + lateral raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 1

E. High Intensity Circuit 5 rounds of:
E1. Line jumps x 20 reps
E2. DB hang snatch x 10/arm
E3. Dumbbell overhead sit-up x 10 reps
E4. Dumbbell Russian twist x 20 reps (10/side)
Try not to rest between rounds

- Place dumbbell or small object on ground
- With two feet hop over laterally back and forth

Line jumps

(10 each arm - 20 reps total)

- Stand on feet with hip-width apart
- Grip the center of the dumbbell, lumbar curve maintained
- Deadlift the dumbbell to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulder shrugs, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet

Dumbbell hang snatch

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

(10/side - 20 reps total)

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

High Intensity Circuit

W2/D5 - Shoulders, Abs, & Cardio

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Krystal

Cori

W2/D1 - Shoulders, Chest, Triceps & Core

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W2/D5 - Shoulders, Abs, & Cardio

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