Name: Playbook - Stef And Mak - W4/D1 BODYWEIGHT ONLY
Uploaded: 2024-03-29T00:18:44.354Z
Duration: 30 min
Description: W4/D1 BODYWEIGHT ONLY

Jill

Welcome to week 4 day 1! Today you have 3 different circuits. Each circuit is a 6 min AMRAP (as many rounds as possible with minimal to no rest) you will complete each movement back to back with no rest for 6 minutes straight. 

Rest 1 minute between circuits! 

Have fun! Good luck!

ENTRY: Mountain Climbers

As many rounds as possible with minimal to no rest

High Plank Walkouts

Leg Raises

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo Squat (Bodyweight)

CIRCUIT 1

Plank Jacks

Donkey Kicks

CIRCUIT 2

Push-Ups

Airsquat

Seated Knee Tucks

CIRCUIT 3

EXIT: Bodyweight Russian Twists

W4/D1 BODYWEIGHT ONLY

Sophie

Bodyweight Only Intro

First workout besides cardio in 3 months! Feels great to be back! 🥵

Alexandria Baker

Very out of shape (haven’t worked out in about a month) and this whooped my ass.

Cory

First day working out after a while. I definitely have giraffe legs 😂

Deanna

W1/D1 BODYWEIGHT ONLY

Beginner here nursing some old injuries, so I went for a walk today. Wow—I am so sore from day 1!

Jessa

30 min cycle ride complete!! So sore from day 1 yesterday!

Courtney Harding

Run felt pretty good, but sore as hell from yesterday! Had to definitely talk myself through it in the beginning.

Heather

W1/D2 CARDIO

Amanda Lowin

Awesome workout! Perfect to do in my living room while my toddler is napping! 💪🏼💪🏼

W1/D3 BODYWEIGHT ONLY

W1/D4 REST

I chose a power yoga for my cardio because I had PT for my shoulder injury but I love that you give us the option to mark it on our calendars!

Barbara

This one I completed with my serving job at my restaurant! I worked from 7am-10pm so I sure did get my steps in✨

Emiley

Haley

W1/D5 CARDIO

Tough starting, but feeling great that I didn’t quit!

W1/D6 BODYWEIGHT ONLY

W1/D7 REST

Proud of myself for doing this. I skipped the commandos last week, today I did them despite being afraid. Lol. Took 25 min.

Died during the last AMPRAP!! Commandos will be the death of me! ☠️ But still got it done ✅

Tamara

W2/D1 BODYWEIGHT ONLY

Emma

W2/D2 CARDIO

Jodi

Gabby

W2/D3 BODYWEIGHT ONLY

W2/D4 REST

W2/D5 CARDIO

Awesome! Great body weight burn & love that it had some abs in there

Jordan

Jessica

Taylor

W2/D6 BODYWEIGHT ONLY

W2/D7 REST

Quick and dirty. Pushed myself with the speed. Nice!

Great for traveling on a ship w tiny rooms! Done!

Awesome quick workout that really got the heart and sweat pumping!

W3/D1 BODYWEIGHT ONLY

W3/D2 CARDIO

Perfect workout after a week off! Keeping this one to add into others!

W3/D3 BODYWEIGHT ONLY

W3/D4 REST

W3/D5 CARDIO

Shayna

W3/D6 BODYWEIGHT ONLY

W3/D7 REST

W4/D2 CARDIO

W4/D3 BODYWEIGHT ONLY

W4/D4 REST

W4/D5 CARDIO

Micaela

W4/D6 BODYWEIGHT ONLY

W4/D7 REST

W5/D1 BODYWEIGHT ONLY

W5/D2 CARDIO

This was a freaking burner! My entry squat walks felt much different than my exit! 🤣

Jennifer Welch

W5/D3 BODYWEIGHT ONLY

W5/D4 REST

W5/D5 CARDIO

30 mins and 200cals later. Great body weight workout 💪🏼💪🏼

Kerstin

W5/D6 BODYWEIGHT ONLY

W5/D7 REST

W6/D1 BODYWEIGHT ONLY

W6/D2 CARDIO

W6/D3 BODYWEIGHT ONLY

W6/D4 REST

W6/D5 CARDIO

I freaking did it! When I saw what the workout was for today I didn't think I could do it, but I did it! I'm so proud! I feel great!

W4/D1 BODYWEIGHT ONLY

Community

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