Name: Playbook - Sweat Rewards - W1/D5 Day 5
Uploaded: 2023-01-02T02:01:34.943Z
Duration: 45 min
Description: W1/D5 Day 5

50 seconds for each exercise to be performed consecutively.
After all 4 exercises in a combo are complete, rest for 1.5
mins. circuits to be performed 3 times. *Modify as necessary

Combo 1
1. Squat jacks
2. Burpees
3. Inchworms
4. Jumping lunges 

combo 2
5. Mountain climbers
6. High plank shoulder taps
7. Squat to curtsy lunge (alternating legs)
8. Russian twists (weighted)
20 minutes cardio

- Jack your feet while dropping into a low squat, reaching for the floor with one hand

Squat jacks

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land
- You should also switch arms as you do this
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

Alt jump lunges

Combo 1

- 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

- Holding the dumbbells at your sides
- Step one leg back behind the other leg in a curtsy position 
- Lower 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

Curtsy lunge to squat

- 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

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.

michelle

Welcome to Phase 3!

Lenise

W1/D1 Day 1

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

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

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/D5 Day 5

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