Name: Playbook - Steve Weatherford - Day 8
Uploaded: 2023-08-18T18:02:11.287Z
Duration: 45 min
Description: Day 8

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!

♦️= Burpees  
♥️= Push-ups 
♣️= V-ups
♠️= Lunges 

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

Quote if the day: Good things come to those who believe, better things come to those who are patient, but the best things come to those who…. Don’t give up!!

- 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 with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Take a long step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture
- Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes
- From the bottom position, push back up from your forward foot, bringing it back beside the other
- Complete desired reps then repeat on the opposite side 

*Reps will need to be completed on each side

Lunges

Outdoor Cardio Of Your Choice

Day 8

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 8

More workouts from Steve Weatherford