Name: Playbook - Sweat Rewards - W3/D3 Day 17
Uploaded: 2023-01-02T02:01:34.994Z
Duration: 45 min
Description: W3/D3 Day 17

Actually not as hard as I thought it would be..I thought I’d have to do this in 2 days…

Lenise

Great workout.
I am feeling so much stronger today than I did two weeks ago 🥹

Belinda

Great, challenging workout! Hard but I loved every minute of it!

Alisha

1. Inchworm 4 x 12  
2. Burpees 4 x 12 

3. Tricep Dips 4 x 12 (home: use chair)
4. Squat press 4 x 15

5. Pike push up 3 x 20 
6. Diamond push ups 3 x 15  
7. Hammer curls 3 x 15  

25 minutes cardio

- 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

- 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

Superset

3. Tricep Dips 4 x 12 (home: use chair) 
4. Squat press 4 x 15

- 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 at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB squat + press

5. Pike push up 3 x 20  
6. Diamond push ups 3 x 15  
7. Hammer curls 3 x 15

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

Triset

Cardio of your choice

W3/D3 Day 17

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

Mysha

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

Erika

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

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

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

W3/D1 Day 15

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

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/D3 Day 17

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