Name: Playbook - Meredith Burns - W4/D5
Uploaded: 2025-05-09T22:36:16.969Z
Duration: 35 min
Description: W4/D5

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

Week 4 / Day 5

30 minute - 40 seconds on; 20 seconds off:

Round 1: 15 minutes - 40 seconds working; 20 seconds off
Walk outs with push up
Toe Taps
Burpees
Air Squats
Lateral Lunges

-Rest 2 minutes-

Round 2: 15 minutes – 40 seconds working; 20 seconds off
Squat to Alternating -side leg raise
Jumping lunges
Planks
Glute bridges
Push ups

40 seconds working; 20 seconds off

Walk outs with push up
Toe Taps
Burpees
Air Squats
Lateral Lunges

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Alternately bring your legs up and down
- Raise the dumbbell toward your foot engaging your core

Dumbbell alternating toe taps

- 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

- 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

- Place your feet hip-width apart, and dumbbell in one hand in the front of you
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Round 1: 15 minutes

Rest

40 seconds working; 20 seconds off

Squat to alternating side leg raise
Jumping lunges
Planks
Glute bridges
Push ups

- Start with feet shoulder width apart
-Squat down and then back up
-At the top raise leg to the side
-Squat again, alternate legs

Squat alternating side leg raises

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

Round 2: 15 minutes

W4/D5

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

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/D5

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