Name: Playbook - Tire Trained - Conditioning Medley
Uploaded: 2024-04-03T03:25:50.253Z
Duration: 45 min
Description: Conditioning Medley

Set your timer for 15 minutes in 1 minute intervals. Complete the reps for each exercise within the 1 minute timeframe. Any time leftover should be used for rest time.

Start the next exercise on the next minute.

- Start in a high plank position with a dummbell in each hand
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell (Wo)man Makers (no push-up)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

5 ROUNDS: EMOM

Complete As Many Rounds As Possible within the 4 minute timeframe.

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides leading with the elbow
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front/Lateral Raise Combo

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

4 MINUTES: AMRAP

Complete each exercise for:

Set #1: 10 reps
Set #2: 12 reps
Set #3: 15 reps

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- The full move (both parts) counts as 1 rep

1 1/2 Weighted Crunches

3 ROUNDS: LADDER

Complete the exercises as follows:

Box Jumps: 20 seconds
Rest: 10 seconds
V-Up + Cocoon: 20 seconds
REST: 10 seconds 
**Repeat 2x**

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

Rest

V-Up:
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Cocoon:
- Tuck the knees and wrap your arms around your legs

Alternate between the two moves. Each part of the move = 1 rep.

V-Up + Cocoon

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump back down and repeat

2 MINUTES: TABATA

Conditioning Medley

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

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Annette

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Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

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