Name: Playbook - Steve Weatherford - Day 16
Uploaded: 2023-08-18T18:02:11.394Z
Duration: 45 min
Description: Day 16

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

Quote of the day: 86,400…… That is how many seconds we have in each day.
If you don’t value yourself, you won’t value your time. Until you value your time, you won’t do anything with it.
Use today to start to appreciate yourself, appreciate your time, and creating a lifestyle you will be proud of.

No rest between exercises! 

2 min rest between rounds

- Stand with a band under your feet and grasped in both hands
- Going forward at the hips
- Keeping a slight bend at the elbows 
- Raise your hands up to shoulder height, engaging your rear delts 
- Lower your hands releasing the tension from the band

Resistance Band Rear Delt Raise

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height
- Lower your hands releasing the tension from the band

Resistance Band Front Raise

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance Band Lateral Raise

- Jump rope with rope passing under your feet once each jump

Jump Rope

- Lying down on your one side with your knees bent and stacked together and your body in a straight line
- Your head should remain neutral with the spine, your gaze forward
- Bring your upper arm up to your head so your fingertips touch behind your ear
- Using your core strength, lift your upper body, bringing your elbow as close to the hip as you can
- Lower and repeat
- Complete desired reps then repeat on the opposite side 

60 seconds total (30 sec each side)

Side Crunches

- Lying face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down

Glute Bridge

Circuit

Outdoor Cardio Of Your Choice

Day 16

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

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 16

More workouts from Steve Weatherford