Name: Playbook - Sweat Rewards - W3/D1 Day 15
Uploaded: 2023-01-02T02:01:34.986Z
Duration: 45 min
Description: W3/D1 Day 15

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

Mysha

Lenise

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

Belinda

Jazmine

I finished this work out without the cardio in 1,5 hour. The two supersets took allot of time. I did not had a rest moment longer than 45sec tho. It was super hard but amazing ones again!!

Erika

1. Step ups on to box 4 x 12 each side (home: chair or sofa)
2. Static lunge 4 x 12 each side

3. Banded squats 4 x 20 (weighted or bodyweight) 
4. Curtsy lunge + reverse lunge + squat 4 x 12 each side (option: add resistance bands)  

5. Tricep dips (home: use chair ) 4 x 20  
6. Bent over DB row 4 x 15, 12, 10, 10 
7. Narrow to wide push ups 4 x 12  
8. Shoulder taps (table top)  4 x 12 each side

25 minutes cardio

1. Step ups on to box 4 x 12 each side (home: chair or sofa)
2. Static lunge 4 x 12 each side

- Holding a dumbbell in goblet position, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Driving your knee forward and up as you press the dumbbell overhead
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

12 reps each side

DB box step up with rotation

- Stand in a staggered split stance, holding dumbbells at your sides 
- Bend both knees, lowering until both knees are bent to 90 degrees 
- Extend your legs to stand back up
- Complete desired reps then repeat on the opposite side 

12 reps each side

DB static lunge

Superset

3. Banded squats 4 x 20 (weighted or bodyweight) 
4. Curtsy lunge + reverse lunge + squat 4 x 12 each side (option: add resistance bands)

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Holding a dumbbell in each hand
- Complete 1 curtsy lunge, 1 reverse lunge and 1 squat press
- Complete desired reps then repeat on the opposite side 

12 reps each side

DB Curtsy lunge + reverse lunge + squat

5. Tricep dips (home: use chair ) 4 x 20  
6. Bent over DB row 4 x 15, 12, 10, 10 
7. Narrow to wide push ups 4 x 12  
8. Shoulder taps (table top)  4 x 12 each side

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench tricep dips

- Holding a dumbbell in each hand with a reverse grip
- Hinge forward at the hips into a bent over position
- Row the dumbbells up toward the hips, engaging your back
- Lower the dumbbells with control

Bent over reverse DB row

- Complete push ups switching your hands from narrow to wide

Each push up counts as 1 rep

Narrow to wide push up

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

12 reps each side

Table top shoulder taps

Giant set

Cardio of your choice

W3/D1 Day 15

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!!!

Jana

W1/D3 Day 3

It was so hard omg. Definitely had to modify a lot but got it done.

Brenda

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

The extra 20 minutes almost took me out 😭

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

Today was very challenging but I pull through and enjoyed it

W1/D5 Day 5

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 :)

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

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❤️❤️❤️

W3/D1 Day 15

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