Name: Playbook - Sweat Rewards - W4/D4 Day 25
Uploaded: 2023-01-02T02:01:35.035Z
Duration: 45 min
Description: W4/D4 Day 25

Didn’t know a core workout could make me sweat so much!

Lenise

Amazing work out!!!! Almost there…😍😍😍😍

Erika

1. Diamond sit up 4 x 12 
2. Mountain climbers 4 x 20 
3. Bicycle crunch 4 x 16 each side

4. Side plank crunches 4 x 10 each side 
5. Half windshield wipers 4 x 12 each side

6. High low plank 3 x 45 sec
7. Hip dips 3 x 45 sec

25 minutes cardio

1. Diamond sit up 4 x 12 
2. Mountain climbers 4 x 20 
3. Bicycle crunch 4 x 16 each side

- Lay on the ground with knees bent the soles of your feet together
- Curl your body up to a seated position, reaching your arms overhead
- Lower back in a controlled motion 
- Engage your core throughout the movement

Diamond sit-up

- 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

- 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

16 reps each side

Bicycle crunches

Triset

4. Side plank crunches 4 x 10 each side 
5. Half windshield wipers 4 x 12 each side

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Return to starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

Side plank crunches

- Lying with your knees and hips bent to 90 degrees, arms out in a U for support 
- Carefully lower your legs from side to side with control

12 reps each side

Half windshield wiper

Superset

6. High low plank 3 x 45 sec
7. Hip dips 3 x 45 sec

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- 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

Low plank hip dips

Cardio of your choice

W4/D4 Day 25

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

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❤️❤️❤️

W4/D4 Day 25

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