Name: Playbook - Sweat Rewards - Week 1 D1 Power Dumbbells
Uploaded: 2023-02-15T16:19:57.461Z
Duration: 30 min
Description: Week 1 D1 Power Dumbbells

Hussna

Omg this was an amazing workout. It pushed me from the beginning all the way to the end!

Ashtin Anio

Great workout. Got me sweating loads. Can’t wait for tomorrow

Lyndell Mach

You always make the workouts look so easy. As always this was a beast. My upper body has been my weakest link, but I am seeing massive improvement. Onward 💪🏾

SaMora 

Akua

What a workout. Sweated the ENTIRE time. Challenging workout in deed. Great work 💪🏽

Nicole Thomas

Sweated thru my knee brace 😍♥️👍

Carmen

ShannonMarie’

Ruth

Great workout.. I'm already feeling it. Excited to see how I progress over the next 6 weeks

Ashli Washington

Completed, it is what l needed 😊🙃👏🏾

Chenai

Perform the 4 warm up exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes.

Warm up:
-switch kicks 3 x 20 sec
-jump lunges 3 x 20 sec
-Inch worm to push up 3 x 20 sec
-Body weight forward + side lunge 3 x 20 sec

Superset 1:
- DB hang cleans 3 x 15
-forward lunge snatch (left & right) 3 x 15

Superset 2:
-staggered stance power squat 3 x 15
- kneeling superman (bird dog) 3 x 12

Superset 3:
DB renegade offset rows 3 x 12 each side
-sit up to leg raise 3 x 15

Set timer for 3 minutes. Perform the 4 exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes.

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

Switch kicks

- 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

Inch Worm to Push Up

Bodyweight forward + side lunge

Warm up

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- Start holding two dumbbells
- snatch the dumbbells above your shoulders while simultaneously lunging forward.
- Complete 15 reps in each side

Forward lunge snatch (Right leg)

Forward lunge snatch (Left leg)

superset 1

Perform 15 reps on each side.
Increase weight each round.

Staggered stance power squat

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

super set 2

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-12 reps on each side

Dumbbell renegade offset rows

Sit up to leg raise

super set 3

Week 1 D1 Power Dumbbells

Very challenging but isn't that wat fitness is about 😍😍♥️♥️🔥🔥

Congratulations!! You did it

I love new challenge, I just need to commit and complete😬

Decide, Commit, Succeed Challenge Intro

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

I broke my toe a few months ago , so couldn’t do round 4 but I improvised . It was challenging but I did it !!! It was great!!

Leisel

Honestly, I struggled to get through this one! But I loved the burn🔥

Week 1 D2  Functional Factors

It was a push. I’m going to do it again tomorrow.

Them donkey kicks and push up are get me all the time!!!🔥🔥

Week 1 D3 Cardio Chaos

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

Lord my hips are sooo tight. Thank you for the hip openers.

Nisha

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Dianne

week 1 D5 Biceps & Triceps

Alexis Hunter

Week 1 D6 Core Courage

Completed l needed shoulder workout 💪🏾

Cara

Week 1 D7-Back & Shoulders

Behind a few days because of illness but still going💪🏼

Beth Shepherd

A killer ..my hands are shaking yoooh 🔥🔥🔥🔥

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

My knees were like ( where we at with this 😂 Great workout🔥💖🔥

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Completed, the slides were the highlight ✨️

Week 2 D5 Core Courage 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Tari

Week 3 D2  Functional Factors ( Round 2)

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Missed this one yesterday so had to catch up today. 😢

Roselinda

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Week 4 D7-Back & Shoulders

Week 5 D1 - Kettlebell Kick

Week 4 D2- Mobility Progress Check

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Week 1 D1 Power Dumbbells

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