Name: Playbook - Sweat Rewards - W1/D1 Day 1
Uploaded: 2023-01-02T02:01:34.877Z
Duration: 45 min
Description: W1/D1 Day 1

Great starter workout to get back into the gym.

Asha Fears

Rebekah

Omg it was so hard I hope I can keep up for the rest of the challenge

Mysha

It was good start, after not working out for 3 months ! I wanted to feel like I was starting at the beginning again and it was tiny bit challenging but fairly smooth. I’m back in the game ! And I feel good !

Naledi

Alexis

Kelly

It's wall split or at least wall trying to stay sitting

Ruth

Vanessa

This was much needed. I woke up with a very stiff back and decided to still take this on and it helped loosen my back 💝

Brenda

This was a great workout!! I realize just how out of shape I am….ready to push hard tomorrow

Jana

Lenise

Got a great sweat going. Burpees kill me as always! 💪🏾

Belinda

Great workout! I definitely have a lot of work to do. I struggled through this workout and had to make modifications but I will definitely keep pushing!

Shanell McDonald

Santana

Charlita Sledge

It was intense and tough! But i did it. Loved the workout!

Iftin

I haven’t worked out in months and this was the perfect jump start to my new fitness journey. You are strong! I only got half way through

Shannon

Amazing! But it was sooo hard!!! Never being so challenged and I loved it. I did take the rest moments more than the 45 sec, but I did it and IM SWEATING AS HELL!!!! Cant wait for day 2! So excited about the 28 days challenge! Hoping to fullfill all three of them. How hard does the cardio need to be by the way?

Lara

Margaret

It was definitely harder than that I usually do , but I loved it . Such a great change from my usual lifts

Zachary

Jasmine

Kanika

Combo 1  
1. In & out jump squats 4 x 15  
2. Curtsy lunge to squat 4 x 12 each side  
3. Walking lunge 4 x 20 each side  
4. Frog pumps 4 x 12  
Rest 45 sec between sets 

Combo 2  
5. Burpees 3 x 10  
6. Wall sit 3 x 1 min  
7. Squat & hold (3 sec hold) 3 x 8 
Rest 45 sec between sets 

20 minutes cardio

1. In & out jump squats 4 x 15  
2. Curtsy lunge to squat 4 x 12 each side  
3. DB walking lunge 4 x 20 each side  
4. Frog pumps 4 x 12  
Rest 45 sec between sets

- Perform jumping squats switching between narrow and wide stance each jump

In and out jump squats

- Holding the dumbbells at your sides
- Step your one leg back behind the opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Curl the dumbbells up and complete 1 squat
- Complete desired reps then repeat on the opposite side

12 reps each leg

Curtsy lunge to squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

20 reps each side

DB walking lunges

- Lying down with the soles of your feet together and knees outward
- Holding a weight at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Combo 1

5. Burpees 3 x 10  
6. Wall sit 3 x 1 min  
7. Squat & hold (3 sec hold) 3 x 8 
Rest 45 sec between sets

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

Burpee

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Stand with feet shoulder width apart, a band placed just above the knees
- 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

Banded squats (3 sec hold at bottom)

Combo 2

Cardio of your choice

W1/D1 Day 1

Rubiedesigns

These workouts are intense for “Day 1” this isn’t for people in years or months. They are also rough on the knees also. Hopeful day 2 is a little better.

Kenisha

Welcome to Phase 1!

I struggled with the dumbbell push ups but it was a great workout

I have done her program and live workout’s 2 years ago and the results weee amazing… so getting back into it this is just what I needed! #28daychallenge

Tanya

W1/D2 Day 2

Had to modify the planks but it was a great workout. Thank you.

Did my workout in reverse today, I did my 20 minute cardio then my reps… side planks I had to
Modify and My up down plank I modified the last 2 reps to holding planks. Good workout!!!

W1/D3 Day 3

It was so hard omg. Definitely had to modify a lot but got it done.

Sweat sesh! Great workout… modified burpees, only got 40 seconds on wall sit and modified Bulgarian split squats with staggered stance Romania dead lifts

W1/D4 Day 4

The extra 20 minutes almost took me out 😭

I’m tired 🥵 great workout stronger day by day a bit off schedule with my days but not giving up!

Today was very challenging but I pull through and enjoyed it

W1/D5 Day 5

Erika

W1/D6 Day 6

W1/D7 Day 7

I feel stronger compared to last week. Thank you!

W2/D1 Day 8

Wasn't too difficult cardio after almost took me out the game though 😂

Great workout, my core was feeling it!
After only one week I feel much stronger :)

W1/D1 Day 1

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