Name: Playbook - Sweat Rewards - Week 3 D4 Cardio Chaos
Uploaded: 2024-01-02T14:44:05.419Z
Duration: 30 min
Description: Week 3 D4 Cardio Chaos

Dianne

Carmen

Ruth

Cardio Fit Test. The goal this second time around is to push through ALL reps and ALL sets. This is a progress check.

As many rounds as you can in 4 minutes. Stretch for 2 minutes after.

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again

Jump squats

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpees

- 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
- You should also switch arms as you do this
- 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

Alt jump lunges

- 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

Warm up

- Start by standing with your feet together,
holding light dumbbells in each hand
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

DB jumping jacks

- 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

DB punches

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

Switch kicks

Combo 1

Frog leap

- Start in a standing position with your knees slightly bent and upper body braced
- Shuffle quickly to the left two times
- On the second step, lift your right leg up to hip height
- Quickly shuffle to the right two times and on the second step, lift your left leg to hip height

Heismans

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position
- Move your hands to a traditional push up position
- Bend at the elbows to lower your chest toward the floor 
- Engage your chest as extend your arms, pressing yourself back up

Pike push up + traditional push up

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

High knees

Combo 2

- Start in a high plank position
- Jump your feet off the floor, piking your hips up toward the ceiling, drive your knees in toward your chest
- Extend your body back out and land in starting position

Donkey kicks

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

Squat jacks

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Combo 3 - Finisher

Week 3 D4 Cardio Chaos

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

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

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

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

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

michelle

week 1 D4- mobility work

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

week 1 D5 Biceps & Triceps

Week 1 D6 Core Courage

Week 1 D7-Back & Shoulders

This was tough but I enjoyed the difference between sets

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

Beth Shepherd

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

Girl! I cussed you out so bad during that final circuit but it felt good pushing through to the end. Amazing work out.

Sunette

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Cara

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

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

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 💪

Roselinda

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

Finally finished a workout in the prescribed time!!

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 3 D4 Cardio Chaos

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