Name: Playbook - Sweat Rewards - W4/D5 Day 26
Uploaded: 2023-01-02T02:01:35.118Z
Duration: 45 min
Description: W4/D5 Day 26

michelle

Perform each combo 3 times with 30 sec rest inbetween

Combo 1
- Squat jacks
- Jump lunges
- Ski Abs

Combo 2
- Sit ups
- Low plank hip dips
- High Low Planks 

Combo 3
- High knees
- Wall sit
- Walking lunge

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

Squat jacks

- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

Jump lunges

- Start in a high plank position
- Jump both feet in, tucking your knees, to the outside of one hand
- Jump your feet back and repeat to the opposite side
- Alternating back and forth for time or reps

Plank ski abs

Combo

- Lying face up with knees bent and feet flat on floor
- Curl your head and shoulders off the floor until you are sitting up
- Return to starting position under control

Sit ups

- 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

- 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

Combo 2

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- 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 side)

Combo 3

W4/D5 Day 26

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/D5 Day 26

Community

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