Name: Playbook - Steve Weatherford - Day 22
Uploaded: 2023-08-18T18:02:11.466Z
Duration: 45 min
Description: Day 22

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!

♦️= Push-ups
♥️= Tuck Jumps
♣️= Russian Twists
♠️= Squats

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

Quote of the day: The truth is everyone is going to hurt you. You just have to find the ones worth suffering for.

- 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

- Start by standing with your feet a little less than shoulder-width apart
- Drop down a little into a quarter squat then explode into the air
- Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can

Tuck Jump

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate from side to side

Bench Russian Twists

- 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

Outdoor Cardio Of Your Choice

Day 22

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 22

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