Name: Playbook - The Lost Breed - Day 19
Uploaded: 2022-04-27T21:51:42.563Z
Duration: 45 min
Description: Day 19

Jarrad

Breann

Travis 

Aymen

Fletcher

Late to the party! Finishing on rest day. #delayedbutnotdenied #brickbybrick

Todd Jenkins II

James

“You don’t quit when you’re tired, you quit when you’re finished.”

Carter

Melissa Jimenez

DAY 19

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 8-12 Pull Ups 
- 8-12 Squats

2ND CIRCUIT: 3-4 ROUNDS
- 12 Flat DB Press 
- 12 DB Lunges

3RD CIRCUIT 3-4 ROUNDS
- 20 Burpee Deadlifts (5,5,5,5) 
- 10-20 Push Ups

CARDIO- FINISHER
- 20 sec Lateral High Knees Tuck Jump 
- 20 sec Burpees
- 20 sec Hip Twists

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 8-12 Pull Ups 
- 8-12 Squats

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- 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

Bodyweight Squats

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 Flat DB Press 
- 12 DB Lunges (Each Leg)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Flat DB Press

- 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

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
- 20 Burpee Deadlifts (5,5,5,5)  
- 10-20 Push Ups

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Jump feet back in to hands and stand up

DB Burpee Deadlift

- 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

Circuit

CARDIO- FINISHER
- 20 sec Lateral High Knees Tuck Jump 
- 20 sec Burpees
- 20 sec Hip Twists

- Run laterally for 6 reps
- Complete a tuck jump
- Repeat the opposite direction

Lateral High Knees Into Tuck Jump

- 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

- Double hop in place, twisting your hips to the side every other hop 
- Switch the direction you turn your hips each time

Hip Twists

Cardio - Finisher

Day 19

Kentrell

Justin Salcedo

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

Corey Allen

Franco

Day 1

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

Everett

Day 2

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

Gylain

Day 9

Victor

Day 12

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

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

Ednar Morales

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 19

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