Name: Playbook - Sweat Rewards - Week 5 D4 - Lower & Upper Body
Uploaded: 2024-01-02T14:44:05.474Z
Duration: 35 min
Description: Week 5 D4 - Lower & Upper Body

- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Alternating back and forth for time or reps

Side lunges (alternating)

Warm up

- 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

- With kettlebells beside you grab kettlebells 
- Perform jump squats taking the kettlebell to the ground with each rep, alternating with a Bodyweight jump squat

Kettlebell jump squats 2

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

Triset 1

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

- With one hand elevated on a kettlebell or dumbbell, and the opposite hand on the floor
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up
-raise the arm on the floor to the shoulder of the arm that’s elevated
- Complete desired reps then repeat on the opposite side

Kettlebell/dumbbell off-set push-ups to shoulder tap

Upper body triset

- Bend your knees bringing the feet flat on the floor hip width apart with dumbbell in one hand
- Lift your hips up towards the ceiling while dumbbell presses up simultaneously
- Lower down towards the ground and repeat on the other side

Table top hip thrusts + press

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

Inch Worm to Push Up

Triset Finisher

Week 5 D4 - Lower & Upper Body

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 5 D4 - Lower & Upper Body

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