Name: Playbook - Sweat Rewards - Week 4 D5 Cardio Chaos 3
Uploaded: 2024-01-02T14:44:05.451Z
Duration: 30 min
Description: Week 4 D5 Cardio Chaos 3

Dianne

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

Tari

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

- Start by standing with your feet together - 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

Jumping jacks

- Perform jumping squats switching between narrow and wide stance each jump

In and out jump squats

Lateral lunge

Inch Worm to Push Up

Warm up

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

Alternating jump lunge + jump squat

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180/ forward to reverse jump squats

- Complete push ups switching your hands from narrow to wide

Narrow to wide push up

Combo 1

- Stand with your feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body into a high plank position
- Jump your feet in and out of a bear crawl position 2x 
- Hop your feet forward placing your feet on the floor to stand up
- Jump up in the air

1,2,3 burpee

- Complete a mid squat to a wide squat to a lateral lunge and finish by stepping in and completing jump squat

3 point squat

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

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

Switch kicks

Combo 2

- Begin with dumbbell in hand hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead as u jump into a slight leg split
-30 sec per side

Dumbbell power push press (single)

- Begin with dumbbell in one hand
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab dumbbell and swing between legs to clean up to your shoulder
- Press dumbbell overhead
-30 seconds each side

Dumbbell burpee into clean and press (single)

Plank walkouts

Combo 3 - Finisher

Week 4 D5 Cardio Chaos 3

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

Shannon

Chenai

Ruth

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

Carmen

week 1 D4- mobility work

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

Week 4 D5 Cardio Chaos 3

Community

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