Name: Playbook - Sarah Tripp - W1/D2 Optional Conditioning Workout 1
Uploaded: 2023-01-02T15:12:37.366Z
Duration: 40 min
Description: W1/D2 Optional Conditioning Workout 1

I overall liked this one! It was a little harder on the knees than I expected for “conditioning” day but definitely got my heart pumping! (Clerical: there’s a typo in the narrative for the dumbbell swings. It references “kettlebell” instead of “dumbbell”)

Jeni

Kicked my booty. But glad I pushed myself to all 5 rounds!

Bobby

Andrea

Carrie

The start really felt good stretching those muscles after day 1. Wow what an intense ending to get your heart rate up!

Sarah

Srinikhitha Kasibhatta

Kicked my butt!! Sooo good, love each step by step workout sesh.

yaya

Average of 160bpm….I’m about this life

Jill

OPTIONAL CONDITIONING WORKOUT 1

This Every minute on the minute (EMOM) conditioning workout mainly includes cardio and high intensity training, using lighter weights or just your body weight. These workouts are a great way to improve your body composition and boost your overall fitness. If you plan on plugging this workout into your schedule, perform it between full body strength day 1-2.

Dynamic Warm up:
- Standing knee hugs 
- Standing cradles 
- Standing quad stretch 
- Supported leg swing
- Forward lunge w/ reach 
- Bodyweight cossack squat 

FULL BODY EMOM WORKOUT:
Min 1. Dumbbell swings 
Min 2. Up down plank 
Min 3. Squat jumps 
Min 4. Mountain climbers
Min 5. Jumping lunges
Min 6. Lateral shuffle

- Standing knee hugs x 12 
- Standing cradles x 12 
- Standing quad stretch x 12 
- Supported leg swing x 12 each side
- Forward lunge w/ reach x 10 
- Bodyweight cossack squat x 8

- From a standing position
- Being one knee up, gently hug the knee into your body
- Return to starting then repeat on the opposite side

Standing Knee Hugs

- From a standing position
- Bring one foot up and internally rotate your foot, while externally rotating your knee
- Return to the starting position and repeat on the opposite side

Standing Cradles

- From a standing position
- Bend one knee and grab your foot behind you, keep your knee pointed toward the floor
- Return to starting position and repeat on the opposite side

Standing Quad Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Complete desired reps then repeat on the opposite side

Supported Leg Swings

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Reach both hands overhead
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Forward Alt Lunges w/ Reach

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, lowering into a cossack squat while reaching your hands in front of you for balance
- Press through your foot return to the starting position and repeat to the opposite side

Bodyweight Alt Cossack Squats

Dynamic Warm up

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Repeat this process for all the exercises prescribed, for 5 total rounds. Make sure you prepare all the equipment prior to starting, as there is no rest after each circuit. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each movement.

Min 1. Dumbbell swings x 15
Keep the knees soft and explode from your hips with each rep. Think about standing tall, squeezing the glutes, and swinging the kettlebell about chest height.
   
Min 2. Up down plank x 8
As you go up and down from your elbows to your hands, focus on preventing your hips from shifting or moving side to side. Keep the hips parallel to the ground and your core engaged.
   
Min 3. Squat jumps x 12
Be explosive and jump a high as you can with each rep. Perform regular squats if you cannot jump.
   
Min 4. Mountain climbers x 20 sec
Place your hands directly under your shoulders for a stable position. Focus on keeping your core engaged.
 
Min 5. Jumping lunges x 8 each side
If you cannot perform jumping lunges, perform reverse lunges instead.
   
Min 6. Lateral shuffle x 20 sec
Go all out and move as fast as you can for the recommended time.

- Start with a dumbbell in each hand
- Push hips back, swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze your glutes as you drive your hips forward

Dumbbell Swings

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Down

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Squat Jumps

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Starting standing with feet shoulder width apart
- Jump one leg forward and your opposite leg back into a lunge, with both knees at 90 degrees
- Jump up and switch your legs in midair so that you land in a lunge on the opposite side
- Continue jumping back and forth, pausing as little as possible

Jumping Lunges

- Shuffle laterally back and forth, touching the ground on each side

Lateral Shuffles

Full Body EMOM

W1/D2 Optional Conditioning Workout 1

Exactly what I needed to get back into my old habits. Thank you for this great plan!

Carly

It was rough but I will do it again tomorrow!!

Bella

Soooo good!! Would love voiceovers to add additional cues

Samantha

W1/D1 Full Body Strength

I’d encourage noting reps per leg or side if it’s a lunge, etc.

Caroline

This was a great workout! Even with a modification or two, it still felt great!

W1/D3 Full Body Strength

W1/D4 Rest Day

Laramie

Alyssa

Phew! Great strengthening after rest day. Building the endurance up!

W1/D5 Full Body Strength

The only thing I’d love to see is some modifications, the plank slides were too much for me. Some other things I made modifications but I couldn’t think of one for this one.

Ashley

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

W2/D3 Full Body Strength

W2/D4 Rest Day

W2/D5 Full Body Strength

W2/D6 Optional Conditioning Workout 2

W2/D7 Rest Day

W3/D1 Full Body Strength

W3/D2 Optional Conditioning Workout 1

Wow I am glad rest day is tomorrow! Legs are on fire, but in a good strong way 😅 💪🏻

Wow the 4th set addition to the first set this week is a killer! But this is the kind of program where harder doesn’t want to make you quit but instead feels GREAT 💪🏻💪🏻

Kate

W3/D3 Full Body Strength

W3/D4 Rest Day

Always a great workout, feeling stronger!

W3/D5 Full Body Strength

W3/D6 Optional Conditioning Workout 2

W3/D7 Rest Day

Great to see the slow and steady increase in reps by week 4, and to feel myself being stronger at the circuits than I was week 1!

W4/D1 Full Body Strength

W4/D2 Optional Conditioning Workout 1

Another awesome day! Found the playlist Sarah made for the workouts 🔥 getting stronger with push ups, and they were never my strong point!

W1/D2 Optional Conditioning Workout 1

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