Name: Playbook - Sweat Rewards - W3/D5 Day 19
Uploaded: 2023-01-02T02:01:35.063Z
Duration: 60 min
Description: W3/D5 Day 19

Perform each combo 3 times with 30 sec rest in between

Combo 1
20 switch kicks
10 jump squat
10 Frog jump

Combo 2
16 sit-ups
20 mountain climbers
30-sec plank

Combo 3
30 sec high knees
30 heismans
12 (each side) walking lunge
20 min cardio

- Run in place kicking each leg forward, switching back and forth

Switch kicks

- 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

- Place your hands on the floor and jump your feet back into a high plank position
- Hop your feet back in, landing wide
- As your rise, sit your hips back and down into a squat and raise your arms forward

Frog jumps

Circuit 1

- Lying face up with knees bent and feet flat on floor
- Curl your head and shoulders off the floor until you are sitting up
- Return to starting position under control

Sit ups

- 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

- 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

Circuit 2

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

High knees

- Start in a standing position with your knees slightly bent and upper body braced
- Shuffle quickly to the left two times
- On the second step, lift your right leg up to hip height
- Quickly shuffle to the right two times and on the second step, lift your left leg to hip height

Heismans

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB walking lunges

Circuit 3

Cardio of your choice

W3/D5 Day 19

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/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.

W3/D5 Day 19

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