Name: Playbook - Sweat Rewards - W4/D1 Day 22
Uploaded: 2023-01-02T02:01:35.089Z
Duration: 60 min
Description: W4/D1 Day 22

michelle

Combo 1
1. Burpee into alternating jump lunge 3 x 10 reps
2. Curtsy to reverse lunge into squat (DBs or bands)-3 x 8reps per leg
3. Squat to front toe touch - 3 x 10 reps
4. Banded or weighted hip thrust -3 x 10 reps )

Combo 2
5. High / low plank -3 x 10 reps each side
6. Inch worms to 4 mountain climbers - 3 x 8
7. Switch kicks- 3 x 30 sec
8. Full weighted sit up - 3 x 12

30 min cardio

Banded jump lunge + burpee

- 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

DB Curtsy lunge + reverse lunge + squat

Squat + front kick toe tap

Inch Worm to Push Up

Circuit 1

High to low plank hold

- 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

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

Switch kicks

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up

Circuit 2

Cardio of your choice

W4/D1 Day 22

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.

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.

W4/D1 Day 22

Community

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