Name: Playbook - The Lost Breed - Day 29
Uploaded: 2022-04-27T21:53:26.822Z
Duration: 45 min
Description: Day 29

Henry

Travis 

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

Shane Hutchinson

Carter

2nd to last day!!! No days off on holidays !!!!! Let’s goooo!

Melissa Jimenez

DAY 29

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

Bodyweight 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 29

Kentrell

Justin Salcedo

James

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

Todd Jenkins II

Marvin

Day 6

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

Day 29

Community

More workouts from The Lost Breed