Name: Playbook - Sweat Rewards - W3/D4 Day 18
Uploaded: 2023-01-02T02:01:34.999Z
Duration: 45 min
Description: W3/D4 Day 18

Lenise

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

Erika

Combo 1  
1. Goblet sumo squat 3 x 12 (use heavy weight)
2. Weighted glute kickbacks 3 x 15 each side
3. Banded glute bridge+ abduction 3 x 12 

Combo 2 (use bands for all)  
4. Reverse lunge to kickback 3 x 16 each side
5. DB single leg deadlift 3 x 10 each side 
6. Squat hold (hold 4 sec) 3 x 8 - 10  
7. Bulgarian split squats 3 x 12 each side 

25 minutes cardio

1. Goblet sumo squat 3 x 12 (use heavy weight)
2. Weighted glute kickbacks 3 x 15 each side
3. Banded glute bridge + abduction 3 x 12

- Hold the dumbbell at chest height, feet in a wide, toed out stance
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet sumo squats

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, pinch the dumbbell behind your knee
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side 

15 reps each side

Weighted glute kickback

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Press your knees outward against the resistance of the band
- Bring the knees back in
- Lower back to starting position with control

Banded glute bridge + abduction

Combo 1

4. Reverse lunge to kickback 3 x 16 each side
5. DB single leg deadlift 3 x 10 each side 
6. Squat hold (hold 4 sec) 3 x 8 - 10  
7. Bulgarian split squats 3 x 12 each side

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Extend your leg to come back up
- Kick your back leg up, engaging your glutes
- Complete desired reps then repeat on the opposite side

16 reps each side

Reverse lunge with kickback

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

10 reps each side

DB single leg deadlift

- 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 (4sec hold at bottom)

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

DB bulgarian split squat

Combo 2

Cardio of your choice

W3/D4 Day 18

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

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 :)

Belinda

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

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

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/D4 Day 18

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