Name: Playbook - X2: Omar x Emily - W4/D3: Cardio
Uploaded: 2021-01-18T11:47:19.832Z
Duration: 30 min
Description: W4/D3: Cardio

I know it’s Sunday but...sometimes you need to sweat it out.👊

Short workout, but still a killer! I cant keep the sweat out of my eyes!

TRICIA

My favorite cardio so far. Being a graduated college athlete, that’s how I like to be pushed and how I like to train. Hope to link with you guys some day soon! ❤️from Dallas

Blair Taylor

Meds balls that Bounce are dumb. That’s all.

Carol Phillips

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

This is an interval cardio workout with a “sprint” portion which has a med ball movement in between. Hop off the treadmill (if that is what you are using) and keep it running while you complete the med ball movement.

You can substitute the running interval with any piece of cardio equipment or run the sprint on the track

Complete it three times through without rest!

30 sec sprint interval 

Can be done outside or on the treadmill

Or can modify and do the interval on any other piece of cardio equipment!

Sprint Interval

Slam the ball towards the side that has the knee up, roll the ball under the leg pick up and slam to that same side for complete reps

[Med Ball] Kneeling Lateral Slam

Make sure body pivots as you slam and alternate back and forth

[Med Ball] Side to Side Slams

Make sure Hold ball away from chest and rotation/pivot happens waist down

[Med Ball] Hip Pivots

[Med Ball] Slams

Interval Circuit

W4/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.

Khalil Blaine

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

Jordin

That last one.. I’m dead but overall great workout.

W2/D2: Upper Body

Hayley

My arms want to fall off #dripharder #otw

Jasmin Limas

W2/D3: Cardio

W2/D4: Legs&Core

W2/D5: Cardio&Core

Mobility is vital to overall wellness. It wasn’t until I started X2 and now XE that I’ve realized it’s important to my long term health and not simply how I look on the outside. Appreciate the drip fam.

W2/D6: Mobility

Kierstan Taylor

W2/D7: Active Recovery

Emily, this was a hand ass workout. I felt like you were there kicking my ass the entire time. 😭!! 

But by Godly we got that dang drip drip deposit in. And boy I’m looking wealthy!

Lara

W3/D1: Full Body Unilateral

Killed it. It kinda got me but I came out on top.

W3/D2: Upper Body & Cardio

Holy fuck cardio workouts are worse than leg days 😩💦

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

W3/D3: Cardio

W3/D4: Legs&Core

W3/D5: Cardio&Core

Mobility finisher total workout time 47 mins 🙌🏾

Bethany McDowell

W3/D6: Mobility

Marisol

W3/D7: Active Recovery

Arianna ziebell

W4/D1: Full Body Unilateral

This one was challenging for me. I'm both physically and mentally exhausted and I feel like my muscles are giving out. Is this normal to feel this way at this point in the program???? 🤷🏼‍♀️ #helpme #imdead

W4/D2: Upper Body & Cardio

W4/D4: Legs&Core

W4/D5: Cardio

W4/D6: Mobility

W4/D7: Active Recovery

W5/D1: Full Body Unilateral

Great! I killed it and pushed myself even harder!

I love Cardio days!!! 🏃🏽‍♀️🏃🏽‍♀️

W5/D2: Cardio

I love your workouts! I aspire to be like you Emily!

W5/D3: Full Body

W5/D4: Legs&Core

I live for a good cardio day!!! Speed increasing, body getting stronger!!! Thank you x2 fam for the daily push and burn!!🔥

W5/D5: Cardio

Mobility week 5🙌🏻🙌🏻
Feels so good!

W5/D6: Mobility

W5/D7: Active Recovery

W6/D1: Full Body Unilateral

W6/D2: Full Body

W6/D3: Cardio

Great! I feel amazing! My arms are on fire!

6 weeks ago I could hardly jump rope. Today I did it for a minute with a band around my knees😳😍😘 AMAZING 🙌🏻🙌🏻

W6/D4: Full Body

W6/D5: Cardio

Great! I fell off for a little while because of life circumstances, but I'm so proud of myself for picking it back up and finishing! I'm looking forward to the next set of workouts!!!

Can't believe I made it this far!!! I was definitely pushed further than I thought I could go!! Week 6 Day 6 Mobility for the win!!! Thank you X2 fam!!

W6/D6: Mobility

Amazing 6 weeks challenge!!! Lost inches and pounds while gaining confidence and strength!!!💫💫

W4/D3: Cardio

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