Name: Playbook - Simply Mander - W4/D3 Full body endurance
Uploaded: 2024-01-01T19:10:19.913Z
Duration: 30 min
Description: W4/D3 Full body endurance

Tristen

Teenie Robinson

Monica

Cristina

23:19
Whew this one hurt when I had to go back up in reps…

Elizabeth

Kara

Nice quick workout! Now I’m ready for my day 😊

Chonda Saine

Loved this workout. Was traveling and needed something time effective, but satisfying. Finished in 17:33 using 35# db. 🌶️💪🏼

Alexandra Casi

Amanda

Holy smokes that felt gooood!! Nice after getting back from vacay… kicked my butt, in a good way!

Ellie

Loved this! I just wasn't sure if I do 5 rounds of one movement before moving to the next one, or if I do 30 reps of every movement and so on?

Aubrey

Alicia

Skye Vehrs 

Originally I saw the workout, said that’s it? Haaaaaaaa Manders said ‘scuse me bestie, no workout I make is easy. 😆 This was definitely my favorite full body endurance day so far! 🔥🔥🔥🔥
-Meg

Meghan

Maggie

feelin todays lunch start to make a comeback 🤢 great 😅 work 😅

Kaila

Jasmine

Manders knows just what a bestie needs after a long ass work day 💀

Heather

Haley Greening

Abby

Katy

This was a lot harder than it looked 👀

Jennifer

From first glance I was like “this will be easy…” jokes on me. 🫠

Allison

Kelly

Great endurance. Felt this one in my legs 🤘🏽

Caitlin

30-20-10-20-30
Kettlebell swings
situps 
Alternating DB snatches
Air squats

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

- 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

Bodyweight squat

Full body endurance

W4/D3 Full body endurance

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

Coming back from a few weeks off so only made it through the first two circuits, but holy man, my legs are jello! Always love Manders workouts!!!

Legs are shaking! Perfect program to ease back into training 🔥

Madison

W1/D1 Lower body (quad focus)

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

Sarah

W1/D2 Upper body & core

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

Nicole

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

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!!

Lindsey

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

Bree

W2/D2 Upper body + core

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

Cecily

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

Ashley

W2/D3 Full body endurance

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

Brandy

These are becoming some of my favorite workouts!

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!!

W4/D3 Full body endurance

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