Name: Playbook - Sweat Rewards - W2/D5 Day 12
Uploaded: 2023-01-02T02:01:34.990Z
Duration: 60 min
Description: W2/D5 Day 12

Perform each combo 3 times with 30-sec rest in between

Combo 1
20 cross jacks
10 jump squat
10 Burpees

Combo 2
16 hip dips (each side)
20 mountain climbers
15 plank taps

Combo 3
30 sec high knees
30 sec plank
12 (each side) walking lunge
25 minutes cardio

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

Cross jacks

- 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

Combo 1

- Start in a low plank position
- Rotate and drop your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- 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

Low plank taps

Circuit 2

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

High knees

- Starting in a low plank position
- Take one hand off the floor and touch the floor forward of the body 
- Repeating on the opposite side
- Alternating back and forth

Plank taps

Walking lunge + leap frog

Circuit 3

Cardio of your choice

W2/D5 Day 12

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/D4 Day 11

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/D5 Day 12

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