Name: Playbook - Sarah Herse - W4/D5 - Shoulders, Abs, & Cardio
Uploaded: 2024-03-20T21:08:54.635Z
Duration: 45 min
Description: W4/D5 - Shoulders, Abs, & Cardio

This renegade rows are a lot tougher than they look! Another great workout!

Jessi

Finished the 4 weeks without a missed day! Feeling stronger! Ready for the next program!!

Nicole

Anke Schneider

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds
 
B. Fitness test: max burpees in 1 minute (Final week! Really send it this time!!)
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, you can step down and up.  Try to beat your scores from the last 3 weeks!
 
C. Light dumbbell Shoulder & cardio circuit x 5 rounds
Skier Swings x 20 reps
DB Jumping Jacks x 20 reps
Alternating Dumbbell Swings x 20 reps
Bus Drivers x 20 reps
*1 min rest between rounds.

D. Core circuit x 2 sets
D1. Low Plank Hip Dips x 30 seconds
D2. Low plank hold x 20 seconds
D3. Ceiling Crunches x 15 reps
D4. Side plank hip dips (right) x 10 seconds
D5. Side plank hold (right) x 10 seconds
D6. Side plank hip dips (left) x 10 seconds
D7. Side plank hold (left) x 10 seconds
D8. Ceiling Crunches x 15 reps
*drop to knees on plank movements if needed
 
E. High intensity circuit: 10 minute AMRAP (As many rounds as possible in 10 minutes)
E1. Renegade rows x 8 reps (1 push-up + 1 DB row = 1 rep, drop to knees if needed)
E2. Air Squats x 20 reps
E3. Skater jumps x 20 reps

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

Warm Up (Upper body warm-up 2)

B. Fitness test: max burpees in 1 minute (Final week! Really send it this time!!)
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, you can step down and up.  Try to beat your scores from the last 3 weeks!

- 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.

Final Fitness Test: Max Burpees in one minute

C. Light dumbbell Shoulder & cardio circuit x 5 rounds
C1. Skier Swings x 20 reps
C2. DB Jumping Jacks x 20 reps
C3. Alternating Dumbbell Swings x 20 reps
C4. Bus Drivers x 20 reps
*1 min rest between rounds.

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell Skier Swings

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart .

Dumbbell Jumping Jacks

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

Dumbbell Shoulder & Cardio Circuit

D. Core circuit x 2 sets
D1. Low Plank Hip Dips x 30 seconds
D2. Low plank hold x 20 seconds
D3. Ceiling Crunches x 15 reps
D4. Side plank hip dips (right) x 10 seconds
D5. Side plank hold (right) x 10 seconds
D6. Side plank hip dips (left) x 10 seconds
D7. Side plank hold (left) x 10 seconds
D8. Ceiling Crunches x 15 reps
*drop to knees on plank movements if needed

- 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

- 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.

Low plank hold

- Start by laying on your back with feet firmly planted on ground, legs should be bent at 90 degree angle.
- Arms straight up extended towards ceiling
- Keeping arms straight, crunch up and forward as far as you can
- Lower back down to starting position to complete rep.

Ceiling crunches

*Right side*

- Start in a side plank position 
- Dip your hips keeping your core engaged 
-  Return to starting position 
- Repeat on other side

Elbow side plank hip dips

*Right side*

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

*Left side*

- Start in a side plank position 
- Dip your hips keeping your core engaged 
-  Return to starting position 
- Repeat on other side

*Left side*

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Core Circuit

E. High intensity circuit: 10 minute AMRAP (As many rounds as possible in 10 minutes)
E1. Renegade rows x 8 reps (1 push-up + 1 DB row + 1 push-up + 1 DB Row (other arm) = 1 rep, drop to knees if needed)
E2. Air Squats x 20 reps
E3. Skater jumps x 20 reps

- Begin in push up position with dumbbells in both hands
- Do one push up and then once you are back in the "plank position" row one dumbbell toward your hip and lower back down
- Repeat with the opposite arm starting with another push up. That completes 1 rep.

*Can modify and complete on knees if needed*

DB renegade rows + push ups

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg.
- As you exhale, simultaneously swing your arms out and leap over to the opposite side.
- Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
- Repeat this side-to-side motion, transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in the skating motion.

Skater Jumps

High Intensity Circuit - 10 Min AMRAP

W4/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. 😉

W4/D5 - Shoulders, Abs, & Cardio

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