Name: Playbook - Meredith Burns - W1/D1
Uploaded: 2025-05-09T22:36:16.765Z
Duration: 30 min
Description: W1/D1

This one was fire. I didn’t think I’d make it but I did. Hurts but hurts so good. I feel like I really got a sweat worked up!!! 🔥🔥🔥

Michael

Kicked my 🍑. Legs are on 🔥. Made the following modifications to accommodate where I’m at physically and mentally. Modified Man Makers on knees w/o pushup as I’m not able to do pushups right now. Cut burpees from 12 to 6. Got it done. Day one down.

Omg I’m stuffed but I did it and feel great afterwards looking forward to tomorrow workout

Brenda

Lynzy

Amanda Lucas

Jessica

This workout was spicyyy, my entire body was sore. Really good workout🙌🏽

Stephanie

30-minute EMOM (Every Minute on the Minute):

Min 1: 14 x Man Makers (7 each side) 
Min 2: 12 x Burpees
Min 3: 14 x Dumbbell Snatches (7 each side) 
Min 4: 20 x DB Walking Lunges 
Min 5: 14 x Dumbbell Thrusters 
Repeat until time us up

30-minute EMOM (Every Minute on the Minute):

Min 1: 14 x Man Makers (7 each side)
Min 2: 12 x Burpees
Min 3: 14 x Dumbbell Snatches (7 each side)
Min 4: 20 x DB Walking Lunges 
Min 5: 14 x Dumbbell Thrusters  
Repeat until time us up

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Man makers (7 ea)

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (7 ea)

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

30-minute EMOM

W1/D1

Good burn! I thought it would be easy but the more I upped the weights the harder it got! Definitely a favorite of mine

W1/D2

Quick workout. Killer burn! 30 minutes was just right too!

Great workout. Made a few modifications to meet myself where I’m at. Looking forward to growth and slowly getting to the point where I won’t have to modify.

I found my 💗 rate 😂 great morning jump starter

Terri

W1/D3

I thought this was gonna be simple. Nope! Halfway through I was hurting! But I got through it!

Holy smokes! Felt like giving up ⬆️ and pushed through it (28 minutes). Probably slower than some, but it’s not a race. It’s about completing the task without losing form.

W1/D4

Burpees are brutal! I almost quit but I don’t know the meaning of the word! Nice quick workout to do before starting the day!

🔥🔥🔥🔥!!  Modifications made on amount of sit ups and amount of burpees. Kicked my butt.  Week one done.

W1/D5

W2/D1

Quick raise your heart rate workout! Added some reps towards the end to really push myself. Feeling that burn now! 🔥

W2/D2

W2/D3

W2/D4

Very challenging today but got it done-ish. Lots of modifications to meet myself where I’m at and also for current injury. Still sweating like crazy and out of breath.

What’s cool about these workouts is I can workout with my children at home.
This workout was a kicker but   very humbling at the same time, its teaching me to push through even on those days I don’t feel like showing up.

W2/D5

Sweating like crazy. Couldn’t do the run so subbed in 4 miles in my bike trainer.

W3/D1

Was pressed for time so this was the perfect workout!!

Stopped after 12 reps. Went in a little too hard too quick. Couldn’t last. Finished on the bike.

W3/D2

Skipped the step ups due to injury. Got the rest done.

I took a few days off and this one was a great one to get back into it, I really enjoyed this workout.

W3/D3

Running on minimal sleep. Beyond exhausted. Hard to finish but I liked it.

W3/D4

Had to scale down a bit so I could complete the sets. Feeling stronger.

W3/D5

Actual work out as written…great. Blah and didn’t go as planned. Having an off day.

This one was a burner but it’s been a cool process to see my endurance get a lot better.

W4/D1

W4/D2

I thought my soul was going to leave my body. Made it through. Legs on fire. LFG!!

W4/D3

W4/D4

Loved the program!  Feel so much stronger. Definitely going to restart it next week.

W1/D1

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