Name: Playbook - The Lost Breed - Day 30
Uploaded: 2022-04-27T21:53:37.102Z
Duration: 45 min
Description: Day 30

Henry

Travis 

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

Marvin

Ednar Morales

Last day complete!!!! Everyone pat yourselves on the fucking back because that was a task of dedication and commitment. I haven’t felt this good about my body in 4 years. I’m no where near done shedding my quarantine fat but this was what I needed to get my head right again. Don’t stop after these 30 days. STAY GRINDING 🦾🦾🦾

James

Last day!!! Let’s goooo!! What a past 30 days !!!!

Melissa Jimenez

DAY 30

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 12 Bench Press 
- 12 Bench Hops 
- 12 Barbell Rows

2ND CIRCUIT: 3-4 ROUNDS
- 12 DB Incline Bench Press 
- 12 Burpees
- 12 SA Rows (12 Each Arm)

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 Hip Twists 
- 10-20 Pull Ups or Lat Pull Down

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

*Congratulations, you’ve completed all 30 days of the challenge! Now you can take your after photos with your name, date and weight and send them to thelostbreed1@gmail.com

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 12 Bench Press 
- 12 Bench Hops 
- 12 Barbell Rows

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

BB Flat Bench Press

- Use your hands for balance/support 
- Jump your feet laterally over bench back and forth
- Land softly

Lateral Bench Hops

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over BB Row

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 DB Incline Bench Press 
- 12 Burpees
- 12 SA Rows (12 Each Arm)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Bench Press

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

SA DB Row

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups 
- 10-20 Hip Twists 
- 10-20 Pull Ups or Lat Pull Down

- 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

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

Hip Twists

- 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

Wide Grip Pull-ups

Circuit 3

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 30

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

Todd Jenkins II

Day 6

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

Carter

Day 7

Carlos Alicea Jr

Day 13

Chuy

Day 14

Gylain

Day 9

Victor

Day 12

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

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 30

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