Name: Playbook - Sweat Rewards - W4/D1 Day 22
Uploaded: 2023-01-02T02:01:35.020Z
Duration: 45 min
Description: W4/D1 Day 22

Very light day..but worked well with my schedule!

Lenise

This was the most easy one till so far. Still sweating tho. Almost at the end of this challenge 😆😍😍😍👌

Erika

EMOM (Every minute on the minute)  

1. DB walking lunges x 12 each side
2. In & out jump squats x 10 
3. DB curtsy lunge 12  
4. Mountain climbers 15 
5. DB stiff leg deadlifts 15 
6. Cross jacks 12 (optional: resistance bands)
7. Banded squat 10 
8. Plank toe touches 15 
9. Banded glute bridges 12
10. Bicycle crunches 20

25 minutes cardio

EMOM (Every minute on the minute) 

Min 1. DB walking lunges x 12 each side
Min 2. In & out jump squats x 10 
Min 3. DB curtsy lunge 12  
Min 4. Mountain climbers 15 
Min 5. DB stiff leg deadlifts 15 
Min 6. Cross jacks 12 (optional: resistance bands)
Min 7. Banded squat 10 
Min 8. Plank toe touches 15 
Min 9. Banded glute bridges 12
Min 10. Bicycle crunches 20

- 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

- Perform jumping squats switching between narrow and wide stance each jump

In and out jump squats

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat to the opposite side

Curtsy lunges (alternating)

- 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

- Begin with dumbbells in each hand and feet hip width, toes elevated
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB stiff leg deadlift (toes elevated)

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

Cross jacks

- 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

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Plank toe touches

- 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
- Lower back to starting position with control

Banded glute bridges

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

EMOM

Cardio of your choice

W4/D1 Day 22

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

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

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❤️❤️❤️

W4/D1 Day 22

Community

More workouts from Sweat Rewards