Name: Playbook - Stef And Mak - W1/D5 FULL BODY STRENGTH
Uploaded: 2024-03-29T00:18:44.355Z
Duration: 40 min
Description: W1/D5 FULL BODY STRENGTH

Jackie Jackson

Took 5 days off for Christmas.. great work out to get right back into it💪🏼

Taylor

I just started this program and I am loving it so far. My glutes are on fire.

Micheline

Gigi Simmons

Sarah Maine

Great workout today! Feels great to do a little pump sesh before my final exam! 💪

Sara

Skipped the rest day so. Can enjoy Easter weekend with the family and i am feeling so strong!

Adrianna Flores

Intense and effective! I feel like I worked hard but will still have my legs for the run tomorrow ☺️

Renae Middleton

Love it. Can’t beat 30 & done 👌🏻👏🏻

Kali

Loved how quick and efficient this one was!!! Felts a good upper and lower body pump!!

Dani

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand Release Push-Ups

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

ENTRY

Pull-ups

Alternating Hammer Curls

Superset 1

Elevated Heels Goblet Squat

Med Ball Glute Bridges

Superset 2

Incline Dumbbell Chest Press

Lateral Raise

Superset 3

Barbell Good Mornings

Tricep Kickback

Superset 4

Spiderman Planks

Rest

EXIT

W1/D5 FULL BODY STRENGTH

Sarah

So nice to start running again! Prepping for the May 1st challenge!

Juliana

W1/D1 EASY RUN

Love these variation of exercises in this! 🔥

Challenging as I haven’t been in the gym in a long time, but I feel great and proud of myself for getting it done!

Kenna

W1/D2 FULL BODY STRENGTH

Didn’t think I could do it but I completed it and it felt great!!!

Dana

Really loved changing up my runs with this speed work! 🥰

Blasted through some tough mental blocks with this one…made it to the end…so proud!

Kelsey

W1/D3 SPEED WORKOUT

Been fighting being sick and celebrated my sons birthday over the weekend but I am back. Started with a “rest” day to ease back into it. Did 10 minutes of abs and 10 min full body stretch.

Angie

W1/D4 REST

This really challenged me but felt great!!

Too cold to run outside but ran 4 miles on the treadmill!🥵

Emma

I don’t know where the sun went but it was freezing today! Ran 4km in 30min with a few walking moments! Feeling great 💪🎉

W1/D6 LONG RUN

W1/D7 REST

Love the opportunity to start my week with some me time and the mental clarity I get in running!

Starting to warm up here is Canada! 🇨🇦 but I found it hard to run today! I need to drink more water!

W2/D1 EASY RUN

Kaitlyn

Micaela

W2/D2 FULL BODY STRENGTH

Alicia

Kris

W2/D3 SPEED WORKOUT

W2/D4 REST

Jadi

This was a silent killer… or I’m just getting stronger... 
I love reaching for those heavier weights and emptying my tank everyday!

W2/D5 FULL BODY STRENGTH

Biked instead today! It was freezing outside!

W2/D6 LONG RUN

W2/D7 REST

I would love to see some iFIT style workouts from Mak on these runs. Something to throw on the treadmill and have someone to listen along to or encourage me along the way.

W3/D1 EASY RUN

Jessica

Linda

Great workout today! Completed it with my sister! 💪🤩

W3/D2 FULL BODY STRENGTH

Can tell my running is getting better already! 🔥🔥

Kindle

W3/D3 SPEED WORKOUT

W3/D4 REST

Loved the ladder! Rocked it out to some Paramore 🤘🏻

I will never get over that struggle to finish every workout!

W3/D5 FULL BODY STRENGTH

W3/D6 LONG RUN

W3/D7 REST

W4/D1 EASY RUN

W4/D2 FULL BODY STRENGTH

W4/D3 SPEED WORKOUT

W4/D4 REST

W4/D5 FULL BODY STRENGTH

W4/D6 LONG RUN

W4/D7 REST

W5/D1 EASY RUN

W5/D2 FULL BODY STRENGTH

W5/D3 SPEED WORKOUT

W5/D4 REST

W5/D5 FULL BODY STRENGTH

Great went 5miles! Over the time limit but I’ve been following the aerobic workouts and my friend was gonna run 6 i was hoping for 4 and got 5 with a avg hr of 163 in the heat as a 23 yr old! Ive had great improvement over the past 5weeks since I started this not even having a mile under my belt!

Swink

W5/D6 LONG RUN

W5/D7 REST

W6/D1 EASY RUN

W6/D2 FULL BODY STRENGTH

W6/D3 SPEED WORKOUT

W6/D4 REST

W6/D5 FULL BODY STRENGTH

Thank you for this program! I was recovering from injury & actually completed the whole 6 weeks with biking instead of running! Finished this feeling much stronger!

W1/D5 FULL BODY STRENGTH

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