Name: Playbook - The Lost Breed - Day 12
Uploaded: 2022-04-27T21:50:44.945Z
Duration: 45 min
Description: Day 12

Victor

Gylain

Travis 

Ednar Morales

Not at the point to do a pull up yet 😔

Sable Bates

Week two is tooough in the kitchen and in the gym! #pushthrough #brickbybrick

Todd Jenkins II

James

I just to a break in my workout to say why on earth do these DB squat thrust burn so bad??🤣 #circuit1complete

Carter

Guys I almost didn’t make it today! Pulled through !!!!! :)

Melissa Jimenez

DAY 12

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 DB Squat Thrusters

2ND CIRCUIT: 3-4 ROUNDS
- 12 Wide Grip Lat Pull Down 
- 12 Tuck Jumps

3RD CIRCUIT 3-4 ROUNDS
- 12 Incline Bench Press 
- 12 Bodyweight Squat Jumps

4TH CIRCUIT 3-4 ROUNDS
- 10 DB RDL
- 10-20 Burpee/Pull Ups (Every 5 Pull Ups Do 5 Burpees)

CARDIO - FINISHER
- 20 sec Lateral Shuffles
- 20 sec Half Burpees 
- 20 sec Knee To Elbow

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 DB Squat Thrusters

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push Ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Squat Thrusters

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 Wide Grip Lat Pull Down 
- 12 Tuck Jumps

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
- 12 Incline Bench Press 
- 12 Bodyweight Squat Jumps

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench Press

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

Jump Squats

Circuit 3

4TH CIRCUIT 3-4 ROUNDS
- 10 DB RDL
- 10-20 Burpee/Pull Ups (Every 5 Pull Ups Do 5 Burpees)

- 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

-Drop to a squat with your hands flat on the ground beside your feet
-Then, jump back your feet, putting yourself into a push up position and perform a push-up
- Next, jump the feet back to a squat position with hands on the floor
- Now stand up, jump up to grab the pull-up bar, perform a pull-up

(Every 5 Pull Ups Do 5 Burpees)

Burpee Pull Ups

Circuit

CARDIO - FINISHER
- 20 sec Lateral Shuffles
- 20 sec Half Burpees 
- 20 sec Knee To Elbow

- Shuffle laterally 3-4 steps each direction
- Reach down as you squat, touching the floor at each end

Lateral Shuffles

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

- Slightly hop while you alternately lift one knee to meet the opposite elbow in front of your body

Knee To Elbow

Cardio - Finisher

Day 12

Kentrell

Justin Salcedo

30 DAY SUMMER SHRED CHALLENGE - STARTS MAY 2nd! Sign-up now!

Corey Allen

Franco

Jarrad

Day 1

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

Everett

Day 2

Breann

Day 4

Mcloven

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

Marvin

Day 6

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

Day 7

Carlos Alicea Jr

Day 13

Chuy

Day 14

Day 9

Henry

No feelings in the upper body right now!! This rocked!!!

Day 11

Day 8

Day 10

🏋‍♂️🏋‍♂️🏋‍♂️🤸🙋‍♂️

Day 15

Day 21

Day 20

Molly  ❤️

Day 16

Day 19

Finally changed my diet and this week alone I am seeing improvements. I am excited to see where the end takes me!

Kalie Lewis

Day 18

Day 17

Looks so easy but yet I get the best sweat on this one!!!

Ervin

Day 26

Day 24

Day 25

Day 22

Day 23

Day 27

Day 28

The marathon continues 💪🏽🙏🏽 this challenge has created a habit out of me and a lifetime to go 💯

Day 30

This last 30 days has really been a challenge 💯I’m happy to see the results I been making

Shane Hutchinson

Day 29

Loved it, I did 2 rounds for the month, moving up to 3 rounds per exercise this month!

The  Grind don’t stop💯🔒 we just getting started 💪🏾💪🏾💪🏾

You guys lit the fire under my ass that’s been out for 4 years. I could care less if I won the challenge. This was the motivation I needed to push myself again. Confident I’ll have my body to where I want it by the end of summer. Thanks for preaching the lost breed. I found my inner animal again🦍🦍🦍

Day 12

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