Name: Playbook - Sweat Rewards - W4/D3 Day 24
Uploaded: 2023-01-02T02:01:35.030Z
Duration: 45 min
Description: W4/D3 Day 24

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❤️❤️❤️

Erika

1. Shoulder taps (table top) 3 x 12 each side
2. Plank hip dips 3 x 10 each side 
3. Front raise + upright row 3 x 12 
4. Narrow to wide push up 3 x 10 
5. Supermans  3 x 10 
6. Diamond push ups 3 x 15 
7. Tricep dips 3 x 10 

25 minutes cardio

- Start in a table top position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

12 reps each side

Table top shoulder taps

- Start in a low plank position
- Rotate and drop your hips from one side to the other
- Keeping your back flat and your core engaged

10 reps each side

Low plank hip dips

- Stand tall holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB front raise + upright row

- Complete push ups switching your hands from narrow to wide

10 reps each position

Narrow to wide push up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top and pull your arms back 
- Lower back to starting position

Supermans

- 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

- 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

Cardio of your choice

W4/D3 Day 24

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

Lenise

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

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/D3 Day 24

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