Name: Playbook - Meredith Burns - W1/D4
Uploaded: 2025-05-09T22:36:16.820Z
Duration: 30 min
Description: W1/D4

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

Michael

Jessica

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.

Terri

FOR TIME:

40 push ups
40 air squats
40 walking lunges
40 sit ups
40 air squats
40 walking lunges
40 Dumbbell deadlifts to high pull
40 air squats
40 walking lunges
40 air squats
40 walking lunges

40 push ups
40 air squats
40 walking lunges
40 sit ups
40 air squats
40 walking lunges
40 Dumbbell deadlifts to high pull
40 air squats
40 walking lunges
40 air squats
40 walking lunges

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lunge forward alternating legs
- At the bottom pulse and then go right into the next lunge
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Lying face up with knees bent and feet flat on floor
- put your hands crossed in front of your chest
- Curl head and shoulders off the floor engaging core
- Bring your elbows to you knees as you sit up
- Return to starting position under control

Sit up

- Begin with dumbbell in each hand and feet slightly outside your shoulders
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
-Pull dumbbells in a front raise position

Dumbbell deadlifts high pull

FOR TIME

W1/D4

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!!! 🔥🔥🔥

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.

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

W1/D3

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.

Brenda

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.

Stephanie

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/D4

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