Name: Playbook - Sweat Rewards - W4/D4
Uploaded: 2023-01-02T02:01:35.120Z
Duration: 45 min
Description: W4/D4

Lenise

Erika

Good Routine. No barbells but 50lbs of sugar worked. ✅💯

michelle

1. Weighted Lunges - 4 x 12 reps per leg
2. Squat jacks - 3-4 x 10 reps (body weight)

3. Forward to reverse lunge 4 x 12 reps per leg (10+ lbweight)
4. Jump Squats- 3-4 x 15 reps (body weight)

5. Barbell Deadlifts 4 x 10
6. barbell sumo squat pulse 4x15

7. Glute Bridges + abductions 4 x 12 (bands)
8. Fire Hydrants 4 x 15 each (bands)

- 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 (12 each leg)

- Jack your feet while dropping into a low squat, reaching for the floor with one hand

Squat jacks

Superset

- Stand tall holding a dumbbell in each hand
- Take a big step forward and lower into a forward lunge
- Drive out of the forward lunge to return to the starting position
- Step the same leg back and lower into a reverse lunge 
- Return to the starting position
- Repeat the forward lunge + reverse lunge for desired reps
- Complete the desired reps then repeat on the opposite side

DB forward + reverse lunge

- Hold two weights by your sides 
- Push your hips back as you come down into a squat
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

DB jump squats

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell deadlift

- Stand in a wide toed out stance 
- Hold a pair of dumbbells between your legs in front of you
- Sit your hips back and down into a squat, lowering the dumbbells to the ground
- Stand up to full extension, by driving through your heels and extending your legs

DB sumo squat

- 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
- Press your knees outward against the resistance of the band
- Bring the knees back in
- Lower back to starting position with control

Banded glute bridge + abduction

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

W4/D4

Welcome to Phase 2!

Vanessa

Belinda

Wauw!! This was soooo hard but i just love feeling getting stronger every day. Lets go, firstday done

W1/D1

Some exercises do not show when training.
Great workout!

This is def phase 2!! But a good upper body work!!

Jazmine

W1/D2

The written workout does not match the video.

Beth Shepherd

This one was missing the cardio portion to check off so I almost forgot it. Great workout!

W1/D3

Was super hard! But the same as the other workouts: When i click on ‘start now’ the work out is not complete. However, lovely again

W1/D4

Again, the written workout does not match the video.

Amazing work out, Thankyou! Please check the work out its not complete if you press “start now.” Thankyou

Well no check offs for round one but …maybe that’s to see how we respond? I personally like those. 
Maybe give suggestions in cardio section. Otherwise good 
💯

W1/D5

Went for a soulcycle class! Lovely ones again

Thank you for trusting us to get it done. I like the creativity.

W1/D6

W1/D7

W2/D1

W2/D2

The summary workouts are different from the workouts in the start now page

Love the workouts always, but its not matching with the start. Please look at this. The ones before the button “start now” are not matching with the After ones.

W2/D3

Can you please fix the workouts on this plan? They’re all messed up and unorganized.

W2/D4

Good HIIT work..just wish it wasn’t a glitch..

W2/D5

W2/D6

W2/D7

It was amazing!! Only the lateral lunges need a set. I did it 12 times.

W3/D1

This was challenging!! Usually abs are easy but today I had to pull my self through this! But thank God I finished!

Ski jumps are 🥴. It always gets better💯✅

W3/D2

Was a lovely work out again!! Only the structure remains annoying while working out.🥹🥹🥹. Work out is not complete. Still loved it

Phase 3? Just kidding. My last day and it was tough. Thank you. I would recommend this challenge. Worth it for the sense of accomplishment💯🥲🥲🥲🥇🏆

W3/D3

Loved it! But Please make sure that the structure is oke, as I mentioned before 🤪

W3/D4

the circuits are very good and achievable. Gave me a break from finding 25 minute cardio routines💯✅ty

W3/D5

I made up a missed workout and will do the same on my rest day. Will have some food photos next week. Thank you❤️👋

W3/D6

W3/D7

Loved the work out. Only strucuture of the work out needs to be fixed, some work outs are incomplete

I didn’t understand the 0 reps but I put in the 24 to be sure. Also wondering how to control body weight from low to high.

W4/D1

This was harder. Arms are my least favorite,so i just keep telling myself it will get easier overtime I hope

W4/D2

Thank you for making these workouts not impossible. Though they are challenging, i feel comfortable modifying when I need to, pushing through when i start. I like when I am able to superset on my own m. It builds trust within my self. Still struggling with hips but I feel like I am doing much better as far as determining how I allow it to break my concentration

W4/D3

One day left and done with challenge 2!! Cant wait

W4/D5

The end of this challenge! I feel strong and in shape. I’m ending this challenge with inspiration and motivation. Thankyou this was lovely

W4/D4

Community

More workouts from Sweat Rewards