Name: Playbook - The Lost Breed - Day 1
Uploaded: 2022-05-02T12:01:14.150Z
Duration: 45 min
Description: Day 1

Corey Allen

Franco

Jarrad

Henry

Modified some of the sets and reps. Great workout!

Will

JONI

Spencer

Ann Mariel

For as “basic” as it seemed, it sure kick my ass! Thank you!

Callie

Bola

Jennifer Burridge

Victor

Kantapong Laosuwanwat

Jay Lomas

Awesome 1st workout! Can’t wait to see what the rest brings!!!
Sweat everywhere!!

Breann

Reni

Bro it was intense ready to turn into weapon my guy

Clay

Amazing, had me sweating and hurting at the end of the workout. I’m definitely gonna feel it later!

Rachel

It was good. First part took way longer for me with resting

Nash

Never take a month off for vacation, this killed me 68 min with 25lb DB and a 20 inch step up box.

Travis 

Gylain

Hannah

Mcloven

Ryan

Hector Fortisescobar

Day 1 done and I’m not dead…good stuff!!! Been looking for a workout to kick my 🤭!  #Respect

Jathynn

Diego

Danny

🔥🔥🔥white tee turned translucent with this workout

Dante

Matt

Megan

Francesco Mariani

Fantastic definitely felt the burn. No pain no gain 💪🏽

Sean

This workout didn’t seem too difficult then it hit u like a train absolutely killer 💪🏾

Jesse

Kentrell

Enoc

Shahan

Miguel Carter

First time trying this I couldn’t even do 10 burpees I still pushed through thoe‼️💪🏽🚨

Cristian

Ednar Morales

McKye

Thought I could do 4 sets of each circuit bc I play rugby, was humbled real quick 💪🏽

Jesus Robled

Zoroot

Jaycen Petti

DAY 1

**Before you start make sure your before photos are taken with your name, date and weight on a paper**

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 12 Squats
- 12 Jumping Jack Tuck Jumps 
- 12 Skaters

2ND CIRCUIT: 3-4 ROUNDS
- 20 DB Lunges (10 Each Leg) 
- 20 Alt. Foot Taps
- 20 DB Step Ups (10 Each Leg)

3RD CIRCUIT 3-4 ROUNDS
- 10 DB RDL
- 10 Burpees
- 10 Bodyweight Jump Squats

CARDIO FINISHER: 3-4 ROUNDS
- 20 High Knees
- 20 Mountain Climbers 
- 20 Jumping Jack

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 12 Squats
- 12 Jumping Jack Tuck Jumps 
- 12 Skaters

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

BW Squats

- Complete one jumping jack then one tuck jump
- Repeating for time or reps

Jumping Jack Tuck Jump

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 20 DB Lunges (10 Each Leg) 
- 20 Alt. Foot Taps
- 20 DB Step Ups (10 Each Leg)

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB Lunges

- Run in place while you alternately tap your toes on an elevated surface

Alternating Foot Taps

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up, driving your knee forward and up
- Step down and repeat 
- Work both sides

DB Step Ups

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
- 10 DB RDL
- 10 Burpees
- 10 Bodyweight Jump Squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB RDL

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

Burpees

- Sit your hips back and down 
- Reach parallel and explode/jump up
- Land softly

Jump Squats

Circuit 3

CARDIO FINISHER: 3-4 ROUNDS
- 20 High Knees
- 20 Mountain Climbers 
- 20 Jumping Jack

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

High Knees

- Start in a plank position, hands elevated on med ball
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Med Ball Mountain Climbers

- 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

Cardio - Finisher

Day 1

Justin Salcedo

James

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Have alternate movements. My knee was hurting today and didn’t want to due some of the cardio movements.

Everett

Day 2

Day 4

Sore is an understatement after these first 3 days 😅

Ben Eliason

Day 3

Well don’t judge a book by it’s cover.. it looked way easier than it really was!! 
Great workout!

Day 5

Todd Jenkins II

Marvin

Day 6

Gettin right physically and mentally today. Ready to get back after it tomorrow!

Day 1

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