Name: Playbook - Sweat Rewards - W1/D5 Day 5
Uploaded: 2023-01-02T02:01:34.907Z
Duration: 45 min
Description: W1/D5 Day 5

The extra 20 minutes almost took me out 😭

Mysha

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

Jana

Today was very challenging but I pull through and enjoyed it

Brenda

Nice HIIT workout!! Finished with week 1(because I swapped days) and I can tell this is going to help me reach my goals!

Lenise

Erika

50 seconds for each exercise to be performed consecutively. After all 4 exercises in a combo are complete, rest for 1 min. Circuits to be performed 3 times.  

Combo 1  
1. Jump squats  
2. Burpees  
3. High knees  
4. Ski abs  

Combo 2  
5. Mountain climbers  
6. Shoulder taps (table top)
7. Side lunges  
8. Russian twists 

20 minutes cardio

50 seconds for each exercise to be performed consecutively. After all 4 exercises in a combo are complete, rest for 1 min. Circuits to be performed 3 times.  

Combo 1  
1. Jump squats  
2. Burpees  
3. High knees  
4. Ski abs

- 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

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a high plank position
- Jump both feet in, tucking your knees, to the outside of one hand
- Jump your feet back and repeat to the opposite side
- Alternating back and forth for time or reps

Plank ski abs

Combo 1

50 seconds for each exercise to be performed consecutively. After all 4 exercises in a combo are complete, rest for 1 min. Circuits to be performed 3 times.  

Combo 2  
5. Mountain climbers  
6. Shoulder taps (table top)
7. Side lunges  
8. Russian twists

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a table top position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Table top shoulder taps

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Alternating back and forth for time or reps

Side lunges (alternating)

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands toward the floor

Russian twists

Combo 2

Cardio of your choice

W1/D5 Day 5

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.

Shannon

Kenisha

Welcome to Phase 1!

Great starter workout to get back into the gym.

Asha Fears

Rebekah

W1/D1 Day 1

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

Naledi

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

W1/D6 Day 6

W1/D7 Day 7

I feel stronger compared to last week. Thank you!

Vanessa

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 :)

Belinda

W2/D2 Day 9

I love that you mix traditional exercises like push ups with more interesting and fun exercises like the bear crawl and inch worms!

W2/D3 Day 10

I took a break so I couldn't do the cardio today. Going harder tomorrow.

Another great mix of traditional and unique exercises!

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

It was so hard I definitely had to modify but I got it done. Thank you

Amazing workout! Even though I was only able to do cardio for 15 minutes I still burn 746 calories!!

W3/D1 Day 15

Great workout took less than an hour today!

This was a great workout after the work out i had the day before. This one was easly finished after 50 minutes

W3/D2 Day 16

Actually not as hard as I thought it would be..I thought I’d have to do this in 2 days…

Great workout.
I am feeling so much stronger today than I did two weeks ago 🥹

Great, challenging workout! Hard but I loved every minute of it!

Alisha

W3/D3 Day 17

Workout was great! On the 3rd week and definitely understanding the name Sweat Rewards!

Mel'Lisa

This took me 1,5 hour in total. I do feel the hardnesss of being in the gym almost everyday. But we will continue, already making progress!! Thankyou

W3/D4 Day 18

This workout really challenged me! That was a tough one!

This one really pushed me! Tough to make it through but glad I did!!

W3/D5 Day 19

W3/D6 Day 20

Starting my last week from here!!! 28 days challenge almost finished

W3/D7 Day 21

Very light day..but worked well with my schedule!

This was the most easy one till so far. Still sweating tho. Almost at the end of this challenge 😆😍😍😍👌

W4/D1 Day 22

W4/D2 Day 23

Finished it Yes! 2 more days and done. I didnt know how many sec. rest to take between the sets. After 3 rounds its 45 sec. But between the sets would be nice to know thankyou do muchhh❤️❤️❤️

W1/D5 Day 5

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