Name: Playbook - Sweat Rewards - W1/D1 Day 1
Uploaded: 2023-01-02T02:01:34.881Z
Duration: 45 min
Description: W1/D1 Day 1

Lenise

michelle

Combo 1 
(50 seconds for each exercise)
1. Squat to front kixk- x 3 sets
2. Burpees w/ push up x 30 sets
3. Hip thrusts w/ weight or bands - x 3 sets
4. Jump Squats- x 3 sets

Combo 2
5. Side lunges 3 x 10 reps followed by burpees 3 x 30 sec
6. Front lunge + high knee (bands or weights) 3 x 60 sec
7. Curtsy lunges 3 x 60 sec
8. Squat & hold (3 sec) - 10 reps x 3 set
30 min cardio

Squat to front kick

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Complete 1 push up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee + push up

Machine hip thrust

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

Jump squats

Combo 1

Lateral_side lunge

Front lunge + high knee

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat to the opposite side

Curtsy lunges (alternating)

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Combo 2

Cardio of your choice

W1/D1 Day 1

I did not know there was s phase 3. I was repeating 2 which would be just as good. Anyhow, I am just happy to be a part of it.

Welcome to Phase 3!

I can’t believe an arm workout did me like this!!

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

W3/D1 Day 15

I like not having to figure out my cardio for a change. However having choice helps to strategize target areas like stretching.

W1/D1 Day 1

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