Name: Playbook - Sweat Rewards - week 4 D6 Bis, Tris & Delts
Uploaded: 2024-01-02T14:44:05.455Z
Duration: 30 min
Description: week 4 D6 Bis, Tris & Delts

Stretch after completing 3 rounds of warm up exercises.

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

Cross jacks

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

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

High knees

Warm up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Complete 1 push up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee + push up

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Complete 1 push up
- Row one dumbbell toward your hip
- Lower the dumbbell and repeat the push up and row on the opposite side

DB push up + renegade row

Push up super set

DB renegade row + tricep kickback

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Biceps + Triceps

- Complete push ups switching your hands from narrow to wide

Narrow to wide push up

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

DB single arm overhead tricep extension

Plyo push up

Finisher

week 4 D6 Bis, Tris & Delts

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 1 D5 Biceps & Triceps

Dianne

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

Week 3 D4 Cardio Chaos

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

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 4 D6 Bis, Tris & Delts

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