Name: Playbook - X2: Omar x Emily - W3/D3: Cardio
Uploaded: 2021-01-18T11:46:43.234Z
Duration: 30 min
Description: W3/D3: Cardio

Khalil Blaine

Holy fuck cardio workouts are worse than leg days 😩💦

Hayley

Only two rounds 🙇🏾‍♀️ I haven’t been doing good but I’m back now! Time to get my booty back in shape... last two weeks of school kicked my booty #dripharder #x2

Jasmin Limas

Tricia

Sweating drippin!  Banded v-ups definitely no joke!

Bethany McDowell

So far Ive lost 5lbs and I can do 60 seconds of weighted wall sits 💪🏼 f**k me up fam!!! #fitemfitness #x2woekouts

One of the hardest for me! I struggle with anything burpee or press related...but I finished strong!

Kierstan Taylor

My legs are sweating?!? What happened here? I thought today was supposed to be easier 😂🤯🤦🏼‍♀️🥰

Move from Cardio Circuit 1 to 2 with max 90 sec rest

Complete 4 rounds of circuit 1 without rest in between!

Modification:
➡️ hold one dumbbells with both hands

[Dumbbell] Devil Press

Repeat pattern: 2 knee drives: 3 knee drives to keep alternating sides. Make sure you pause for 1 second at the top with the knee up by engaging core

[Body Weight] Knee Drive Holds

Aim for 60-90 sec, maintaining a 90 degree position

[Body Weight] Wall Sit

Cardio Circuit 1

Move through 4 rounds of the circuit without taking rest!

🔑 Form Tip:
If you have trouble sitting back tap glutes to a bench or chair

[Dumbbell] Front Squats

Make sure to squeeze the obliques on the side you are slamming towards and to pivot the outside leg.

Med Ball Side to Side Slams

Both partners complete at the same time

First complete a bicycle movement, then a lateral movement with both legs then a knee tuck. That completes one rep.

Mini Band V Sit Series

Cardio Circuit 2

W3/D3: Cardio

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

Allyson

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W3/D3: Cardio

Community

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