Name: Playbook - X2: Omar x Emily - DAY 5
Uploaded: 2021-01-18T11:49:34.716Z
Duration: 20 min
Description: DAY 5

Jesus

Added 10 Pull ups per set 
4 rounds completed in 20.

Khalil Blaine

Sierra

Four rounds! If I were quicker with the V Ups I could have had 5 rounds. Those are a beast!

Courtney

definetly starting to notice some unevenness in the strength of my legs .. any tips for working on that?

Juliana

Derek Rogers

Chelsea Jenna

Body weight exercises using the abs is always the toughest 😊

Matthew

Harold Trey Fluellen

V’s were killer but lets get it 
gotta catch up 💪🏼 
#KickmyassSaga 
@omar.bolden @fitemfitness @x2workouts

David

Started 5th round. Only got to one arm with the single arm pull-ups. I finished out the workout after the timer went off #idied 
#kickedmybooty #dripharder #otw

Jasmin Limas

Finished five rounds! Love that this workout incorporated more core/ab work.

RUDY

Love this one! It really challenged me, but I pushed through 3 rounds!!!

Tricia

Jose

Lupita Ramirez

I wasn't able to make it to the gym until 10pm. I'm usually in bed by now but I wasn't skipping my workout. Just over 4 rounds and I pushed hard. I've already noticed a difference in how much clothes fit. I've also noticed I've gotten stronger which feels awesome. 😁😊💪

Missy

Tough. Those renegade rows were a real bitch.

Anthony

Carrie

Brielle

Wow! I'm so proud of myself I was able to do 3 Rounds! Each day you have to push yourself and test your limits. This was actually work out number two for the day and honestly I was so extremely tired today I don't want to exercise at all but I push myself through it today amen!

Christina

This is the toughest so far for me because I am trash at V ups and Knee Crunches but I made it happen and pushed through 3 rounds of madness.

Deiante Hardwick

Raya

Gray

Today was a little slow for me. It’s that lovely time of the month, so my energy was low today. I still pushed through and did 3 rounds.

Breanna Richardson

Not going to lie...I don’t feel like my best me today and super sore. I pushed for those 2.5 rounds....definitely better have abs after those V-Ups😫

Danielle

Amazing workout. Ready ro take on the day. Got 31/2 rds in 💪✌❤

Carolina Mora

Great workout! Finished 5 rounds perfect for just before getting on a plane ✈️

Carol Phillips

Maher

Gotta love that core deposit!
5 rounds 25 minutes 'cause I had to go that extra to feel the burn! #OTW!!

Julie

Olivia

Blair Taylor

Great! Love how each workout gets harder as the days increase

Davone

Got it done. 31/2 rds. Those v-situps are killers. Now feeling ready to take on the world. 💪✌❤

Carolina

Verne

Got 3 rounds in .... v ups was a challenge but I pushed through it

Kenedra

Aliyah

➡️ 20 min total workout, 5 movements completed in a circuit format. REPEAT CIRCUIT FOR 20 MIN without stopping!! Let us know how many rounds you get.

➡️ Aim to take minimal rest and really push the pace! (Average rest between movements should be under 30 sec and set rest between rounds should be 60-90 sec)

✅ Remember to mark completed and leave feedback

📲 Tag us in your videos doing this workout! @x2workouts

This is the same movement as a kettlebell swing with holding a single dumb instead

🔑 Key Form Note:
Maintain a flat back throughout the movement by keeping core engaged and hinging at the hips

[Dumbbell] Swing

Complete all 15 reps in one side and then the other

[Dumbbell] Single Arm Renegade Row

[Dumbbell] Pull-Over

Modification:
➡️ if you cannot complete this in one movement, break up the movement into toe touches followed by leg lowers (10 of each)

[Body Weight] V-Ups

Use your hand to lightly support your back position

[Body Weight] Knee Tuck Crunches

DAY 5

Mustafa

Ready to get this work in ! 💯✊🏾💪🏾

Josh

CHALLENGE DETAILS

Alyssia Muhammad

Daily Warm-Up

Codee

I want to puke rn. Day one of more than cardio🤢🤮

Gabriel Marquez

DAY 1

Benjamin Kiraly

Y’all trying to kill us...🔥x💯 day 2 in the books 4 rounds

Brandon

DAY 2

I added

10 Pulls ups to each round

It took me a little longer than normal to move from set to set. Also trying to do the actual push up from the burpee instead of a up down from the floor added some secs to the clock. 

Three rounds in 20 minutes. I was shooting for 4. Didn’t make it but I am glad I moved today.

DAY 3

DAY 4

Added 10 Chin Ups per set 
3 rounds completed

DAY 6

Felt so good! Mobility is the key to power through another week of #X2workouts!✔

Day 7 in the 📚 books🙌🏻 thanks for keeping me on track!

DAY 7

2 Rounds — 
Added 10 Pull Ups 
Performance today was low. 
Haven’t been sleeping well.

DAY 8

Always love these workouts! I feel so strong & confident after I finish one

Lizsy

DAY 9

I improved on the rounds this time got 5 rounds in

DAY 10

I was happy in being able 
to do all of these without breaking up the set - kickbacks are always the toughest- on squats I always feel something behind my right knee hope that just means I have a weak right knee

AND DONE. Let’s go baby 💪🏼💪🏼💪🏼 
@fitemfitness @omar.bolden @x2workouts

Solid workout. I was able to complete 3 full rounds and the first 2 exercises.

DAY 11

The v-up jackknifing was probably the toughest exercise over these first twelve days of workout 🏋️‍♀️ as I could only touch halfway between my knee and foot on my leg and when trying to bring both arms up to touch both legs I could barely get my shoulder blades off the ground. Only if I lift my feet up first could I get my back off the ground more. Plus I could only do a few reps at a time. Very rough and not resembling your example very well😩

DAY 12

Alternating knee lunges were quite difficult as the most i could do at one time without a break was ten ; the wall squat was also real tough as forty seconds was my uninterrupted limit

Did one and half more rounds than my last one 🔥

Jennifer Santos 

DAY 13

Always appreciated to have that easier day mixed in while still working up a good sweat

Valerie

DAY 14

Squats and lunges still so tough but holding dumbbells out straight in front of me was really tough

DAY 15

DAY 16

All are doable except those burpees as to go from a hop right down into the burpee seems impossible for me plus a worry about injuring my wrists on the way down. Finally I find myself having to go from hops to taking just marching steps halfway through the set in between each burpee but I figure I am still in constant motion I guess

DAY 17

Was happy that technique and endurance wise I was okay with these but since I used a different dumbbell weight for every exercise and thus to keep adjusting my power block dumbbells I only got two sets in - anyhow I enjoyed this set

DAY 18

Renegade rows were awfully tough and I always had to break mid-set then the v-up jackknife is where I immensely struggled as firstly I can only bring my hands to my knees not feet and then I can only do ten reps each set. That slower exercise contributed to me only getting in two sets in 22 minutes

The v-sits exercise had way too many reps, I would suggest 10!

Alexis Lindsey

DAY 19

All went pretty well just had to reduce last two of three sets of wall sit from ninety to seventy reps with a break at 45 seconds into each of those seventy rep sets

Chelsea M

DAY 20

Just realized on my third mobility day in this 30 day effort that I do not do the mobility exercises for 30-40 minutes but rather one time through and then a non-impact cardio exercise for 30-40 minutes 😁

DAY 21

Suitcase jump and reverse lunges into lateral were incredibly difficult to get the recommended number of reps in without a few breaks each set and the reverse into lateral lunges took so long that I only got two total sets in - I really thought that one should have been 10-10 as 20-20 was too much

That may have been the hardest 3 rounds I’ve done all month. 😫

DAY 22

The single leg RDL is almost impossible for me to keep my balance- I can not do more than two reps without starting to tip over and thus recent - any suggestions on better balance techniques would be appreciated

Excellent!! I have 3 kids and my husband travels for work. These are awesome workouts I can do from home when I can’t make it to the gym!

Skye

Deposit made!  Playing catch up just knocked out day 22 & 23 two sets of each!

Bethany McDowell

DAY 23

4 Rounds 🤪🤪 what is the maximun somebody do?

Codee Breeze

DAY 24

☠️☠️☠️☠️☠️☠️☠️☠️

The kickbacks were beyond tough to do that many ascending and descending reps. I only did twenty and that was incredibly tough I guess in part due to the fact that 9lbs was the lightest dumbbells I had and that was perhaps still too much

I'm made it to the knees sweating point of drip today..haha

DAY 25

By far the toughest day yet as walking renegade was really tough and the v-up with Russian twist was impossible as I couldn’t do more than two at a time as I could not bring my upper body up to meet my knees for the life of me plus my knees would not stay together when I brought my legs up and finally I could not twist too far to either side without losing my balance; bringing upper body up was in fact impossible for me; does that mean my core is beyond weak?

Got me pouring sweat! Definitely the hardest workout yet!

DAY 26

Was happy with my performance in this recurring set except it seemed to be nothing but leg work so I little shaky standing now

Pushed myself to do 3 rounds even though I was exhausted after sitting through 8 hours of class today! I feel amazing!

DAY 27

This was a good stretch workout after  completing day 28 and day 29. 💪🏾

DAY 28

Just 25 min, I felt a big difference since I started 🐒

DAY 29

Excelente reto! Definitivamente lo volvería a hacer!

Two miles on the treadmill, the squats I did with a heavy band

DAY 5

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