Name: Playbook - Meredith Burns - W2/D2
Uploaded: 2025-05-09T22:36:16.874Z
Duration: 35 min
Description: W2/D2

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

Michael

Brenda

Jessica

30 Minute EMOM Workout:

Every 2 minutes EMOM for the 14 Minutes:
10 Deadlifts
5 DB Front Rack Squats
5 Push ups
10 V-ups

Rest for 5 minutes

Every 2 minutes EMOM for the 14 Minutes:
5 Push-ups
10 KB/DB Swings
15 Air squats

Every 2 minutes EMOM for the 14 Minutes:

10 Deadlifts
5 DB Front Rack Squats
5 Push ups
10 V-ups

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Dumbbell front rack squats

- 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

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

E2M for 14 minutes

Rest

Every 2 minutes EMOM for the 14 Minutes: 

5 Push-ups
10 KB/DB Swings
15 Air squats

- Start with DB/KB on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB/KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB/DB forward and up
- Stopping just in front of the shoulders 
- Allow KB/DB to swing down and back between the legs
- Moving immediately into the next rep

DB/KB swing

- 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

W2/D2

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

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

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.

W2/D2

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