Name: Playbook - Sweat Rewards - W2/D4 Day 11
Uploaded: 2023-01-02T02:01:34.983Z
Duration: 60 min
Description: W2/D4 Day 11

1. Sumo squat to calf raise -4 x 12 reps
2. Reverse lunge to high knee -4 x 15 reps each side

3. Reverse Lunge to shoulder press -4 x 12 reps
4. KB swings -4 x 15 reps

5. Straight Leg Deadlift -4 x 10 reps
6. Lateral leg raise (bands) 4 x 10 each side
7. Burpees- 4x20

25 minutes cardio

- Stand in a wide toed out stance 
- Hold a pair of dumbbells between your legs in front of you
- Sit your hips back and down into a squat, lowering the dumbbells to the ground
- Stand up to full extension, by driving through your heels and extending your legs

DB sumo squat

Front lunge + high knee

Circuit 1

- Stand tall holding a dumbbell in each hand
- Step one leg back and lower into a reverse lunge
- Complete a shoulder press with the dumbbells
- Return to standing and repeat on the opposite side
- Alternating back and forth for time or reps

DB reverse lunges + press

- Start with kettlebells on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the kettlebells off the ground allowing them to swing between your legs
- Drive your hips forward propelling the kettlebells forward and up
- Stopping just in front of the shoulders 
- Allow kettlebells to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Circuit 2

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

DB stiff leg deadlift

Standing banded lateral leg raise

- 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

Circuit

Cardio of your choice

W2/D4 Day 11

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/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

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/D4 Day 11

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