Name: Playbook - Sweat Rewards - W2/D1 Day 8
Uploaded: 2023-01-02T02:01:34.963Z
Duration: 60 min
Description: W2/D1 Day 8

michelle

Combo 1 WORKOUT A
1. Inch worm to push up 3 x 8 reps
2. Forward to reverse lunge -3 x 12 reps per leg (10+ lb weight)
3. Jump Squats (x4) to full burpee - 3 x 8 reps
4. Toe elevated stiff leg Deadlifts -3 x 10 reps

Combo 2
5. Goblet squats  -3 x 10 reps each leg (use resistance bands)
6. Squat & hold (3 sec) - 3 x 10
7. Switch kicks- 3 x 30 sec
8. Cross Jacks - 3 x 12
25 minutes cardio

Inch Worm to Push Up

- Stand tall holding a dumbbell in each hand
- Take a big step forward and lower into a forward lunge
- Drive out of the forward lunge to return to the starting position
- Step the same leg back and lower into a reverse lunge 
- Return to the starting position
- Repeat the forward lunge + reverse lunge for desired reps
- Complete the desired reps then repeat on the opposite side

DB forward + reverse lunge

- Hold two weights by your sides 
- Push your hips back as you come down into a squat
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

DB jump squats

- Begin with dumbbells in each hand and feet hip width, toes elevated
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB stiff leg deadlift (toes elevated)

Combo 1

- Hold the dumbbell at chest height, feet shoulder width apart, banded just above the knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squat

- 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

- Run in place kicking each leg forward, switching back and forth

Switch kicks

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

Combo 2

Cardio of your choice

W2/D1 Day 8

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!

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/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

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.

W2/D1 Day 8

Community

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