Name: Playbook - Steve Weatherford - Day 1
Uploaded: 2023-08-18T18:02:11.190Z
Duration: 45 min
Description: Day 1

Bigger than expected! Just getting back into movement after 3 years of zero gym and bad diet.  Got through half the deck of cards and went to the static stretch.  Headed out for a bike ride. 
Thank You for sharing this creative plan for a body weight workout.

Steve Clevenger

Shuffle a deck of cards. Draw a card and perform the corresponding exercise. The number on the card tells you how many reps to perform. Jacks, Kings & Queens = 10 and Aces = 11. Go through the entire deck & Have Fun!

♦️= Squats  
♥️= Burpees 
♣️= Push-ups
♠️ = Sit-ups

*Cardio can be done in succession with the workout or at a separate time during the day

Quote of the day: You can transform our world in an instant by the way we choose to see it. The choice to see adversity is an opportunity is the key denominator of highly successful people. 
The choice is yours!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Grip Push-up

- Lay on the ground with knees bent the soles of your feet on the ground
- Slowly lift your upper body off the ground, keeping your chin tucked into your chest as you do so
- Lift your body up towards your thighs, so you're essentially sitting upright
- Slowly lower your body back to the start position

Sit-up

Outdoor Cardio Of Your Choice

Day 1

Awesome! Just turned 48. Worst shape of my life. 5’11 210. Did your metabolic reset 5 years ago and was in best shape of my life. Weighed 190 and was ripped after following the meal and exercise plan to a T. Thanks brother 🙏🏻

Day 1

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