Name: Playbook - Meredith Burns - W2/D4
Uploaded: 2025-05-09T22:36:16.908Z
Duration: 30 min
Description: W2/D4

30-minute Full Body:

Round 1:
1 minute Jump Squats
1 minute Push ups
1 minute Reverse lunges (30s ea)
1 minute High plank
1 minute Rest 
(repeat 2 times)

Round 2:
1 minute Squat with curl and press
1 minute Dumbbell rows (30s ea)
1 minute Side plank (30s ea)
1 minute DB/KB high pulls
1 minute Rest 
(repeat 2 times)

Round 3:
1 minute DB Deadlifts
1 minute Dumbbell Push press
1 minute V-up
1 minute Supermans
1 minute Rest 
(repeat 2 times)

1 minute Jump Squats
1 minute Push ups
1 minute Reverse lunges (30s ea)
1 minute High plank
1 minute rest 
(repeat 2 times)

- Push your hips as you come down
- Reach parallel and explode up

Jump 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

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges (30s ea)

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Circuit 1

1 minute Squat with curl and press
1 minute Dumbbell rows (30s ea)
1 minute Side plank (30s ea)
1 minute DB/KB high pulls
1 minute Rest 
(repeat 2 times)

- Start with DB in both hands
-Squat down and back up
-Curl DB and move into a shoulder press
-Bring DB back down, curl them down
-Return back to a squat, repeat

Squat with curl and press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

DB rows (30s ea)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank (30s ea)

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

Circuit 2

1 minute DB Deadlifts
1 minute Dumbbell Push press
1 minute V-up
1 minute Supermans
1 minute Rest 
(repeat 2 times)

- 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

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Circuit 3

W2/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!!! 🔥🔥🔥

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.

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!

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.

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.

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

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/D4

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