Name: Playbook - Simply Mander - W2/D3 Full body endurance
Uploaded: 2024-01-01T19:10:19.632Z
Duration: 40 min
Description: W2/D3 Full body endurance

I like these types of workout. My endurance is getting better. I was able to keep the same pace on the runs.

Nicole

Cecily

I didn’t know I could sweat that much 💀💀💀

Ashley

Really loved this one! Perfect amount of time and good exercise variety :)

Lindsey

Monica

Cristina

I usually don't do endurance workouts but I am challenging myself and starting to include it in my plans.

Brandy

Let’s just say I am not right 😮‍💨

Malica

Sheri

Whew this was a tough one. I did this one at home and since it’s 20 degrees outside I did burpees and that was rough!

Elizabeth

Samantha

Chonda Saine

Soooooo good!! I did all cardio segments on my spin bike and it was a great workout 🫶🏻

Annie

Such a good mix up to the traditional strength work!

Maci

Amanda

That’s was great! My abs and legs are on 🔥

Meghan

Wow Manders!!! Every muscle feels on fire 😂 but Inna good way

Isabela

Perfect workout after the long holiday weekend!

Sarah Moore

Miranda

Holy Fran lung 🫡 but solid af workout! Lovedddd it

Courtney

Bronwyn

Maggie

Cait

Didn’t know I could sweat in certain places so. That’s kewl

Morgan

Shelby

Tammy

Scaled to ten min AMRAPs due to time. Still awesome workout!!!

Shea

Christine

Death by Manders. Time flew by and got a great sweat in at 5am!

Anne

Stacie

Completed this during a thunder storm, one way to make me feel alive ☠️ You’re killing it bestie 😘

Katy

One of my faves so far! I’m a sweaty mess 😅

Diana

Opted for the burpees instead of cardio and whewwww 😅🥵 I’m actually excited to be active again, thanks bestie 🖤

Kate Costello

Emma

I may still be on the ground recovering but I LOVED this one! I ran the first and last sections and burpee'd the middle one. Perfect full body endurance workout. Chef's kiss 👏

Erin

Caitlin

Kelly

Nikki

This by far has been my favorite workout lol

Jennifer

I’m loving these Metcons because you can get so much out of them when you go hard as hell!  Erg bike followed by box jumps…☠️

Vanessa

On a running clock:

0:00 - 12:00
AMRAP
20 calorie row (if no rower, scale to 2:00 running or 20 burpees)
20 alternating DB snatches
20 weighted situps

- rest 2:00 -
14:00 - 26:00
AMRAP
20 cal run (if no calories on runner, scale to 2:00 running or 20 burpees)
20 alternating DB lunges 
20 hollow rocks
-rest 2:00-

28:00 - 40:00
AMRAP
20 cal bike (if no bike, scale to 2:00 run or 20 burpees)
20 box jumps (if no box, scale to air squats)
20 straight leg situps

0:00 - 12:00
AMRAP
20 calorie row (if no rower, scale to 2:00 running or 20 burpees)
20 alternating DB snatches
20 weighted situp to press

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Press the dumbbells as a regular strict press 
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up to press

0:00-12:00

14:00 - 26:00
AMRAP
20 cal run (if no calories on runner, scale to 2:00 running or 20 burpees)
20 alternating DB lunges 
20 hollow rocks
-rest 2:00-

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- lay on your back in a hollow body position
- begin by lifting your feet off the floor by a few inches
- arms behind your head and fully extended for the most challenge
- rock with your shoulders and lift your head, neck and shoulders off the ground
- return to neutral and repeat with your legs lifting up

Hollow rocks

14:00-26:00

28:00 - 40:00
AMRAP
20 cal bike (if no bike, scale to 2:00 run or 20 burpees)
20 box jumps (if no box, scale to air squats)
20 butterfly situps

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

28:00-40:00

W2/D3 Full body endurance

Charlene

Sarah

That just humbled me real quick. 😭😭 thank you for giving me something to strive to complete!

W1/D1 Lower body (quad focus)

Didn't feel like working out, but I did it anyway.

I loved the rhythm of this workout - I scaled it a little and felt like I got just enough of workout in without it being too much for me 🙌🏽 Thanks, Manders!

Stephanie

Renee

W1/D2 Upper body & core

I only had time to run for 20 mins. Got a good sweat!

WOW I JUST GOT MY BUTT HANDED TO ME SO HARD LOLOL THAT WAS HUMBLING

Tristen

W1/D3 Full body endurance

Pamela

Jackie

Metcon had my legs shaking. 30 hang cleans and burpees are no joke!

W1/D4 Lower body (glute focused)

A bit aggressive in pushing today.
Had to scale to make it doable

Cindy

Burpees and 5,000 pushups don’t mix well 😵‍💫😂😂😂😂 Manders humbled me again!!!

This was the hardest chest & back workout I think I’ve ever done. My arms were SHAKING for the last circuit of push ups. SO GOOD.

Katie

W1/D5 Upper body (chest & back)

Amazing!! But the videos for the weighted jump squat and the calf raises aren’t there which means I had nowhere to put my weight in for those two exercises. Not a huge deal at all! Just fyi. I love your workouts!! Thank you for creating them :)

Mariana

Reading this… I was like okay seems smooth. Wrong contemplated my life half way through lol

Amber

Kristin

W2/D1 Lower body (quad focused)

I did 8 rounds of abs and they are on fire on! Didn’t have time to do metcon.

RIP my upper body :) Starting week 2 and ready for more!!

Was not expecting that burn to sneak up on me the way it did🥴

Bree

W2/D2 Upper body + core

I was not prepared for kettleball swings and broke a band, lol. But I did it!

These are becoming some of my favorite workouts!

Teenie Robinson

I haven’t worked out since before Thanksgiving and it’s embarrassing how much this workout wrecked me 🤣😭

Emily

W2/D4 Lower body - glute focused

Triceps are on fire. Had to go to my knees on the diamond push ups so I could get quality reps in.

Tara

Loving the 45 min workout timeline. Perfect for 75 hard and easy DB only for at home!!

W2/D3 Full body endurance

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