HELLOOO!! I am SOO excited you’re giving this a try!! LIIT is going to help you shed fat, tone up, and feel AMAZINGGG while doing it! A couple house keeping things to make sure you’re successful during these workouts: No killing yourself! These workouts are designed to give you LIFE! You should not feel dead after them! So go at a pace and use weights that you can carry a conversation at and then go right into the strength afterwards. You should challenge yourself on the strength (meaning the last couple reps should feel heavy!!) To view a demo video: click “start now,” tap the movement you want to demo, and watch the video! Alternatives will be found at the bottom of that same page!! To leave a comment: Swipe to complete the workout! You will be asked how it went—THAT is your comment!! HAVE FUN!! If you don’t like something, CHANGE IT!! That’s the beauty of this program–make it what you LOVE so you stay consistent!! I’m always available for questions (Insta DM is the best way to get a hold of me) If you love the workout, sign up to try a free week!!👇🏼 https://my.playbookapp.io/jessica-cahoy Join the facebook group! This will be where I post announcements, weights I use for the workout each day, and you can connect with all the other ladies! The feed gets FLOODED (which we LOVEEE), so if you wanna make sure you don’t miss any of my posts with these things, search my name within the group and you’ll find all my stuff! GO check it out!! https://www.facebook.com/groups/valorstrengthwithaustinandjessicacahoy/?ref=share And always remember! SOMETHING IS BETTER THAN NOTHING! This is a BIG motto around here!! You doing a modified alternative is better than beating yourself up over the fact you can’t do it “as written.” The strength will come–but you have to start SOMEWHERE!! YOU GOT THIS!!!🫶🏼🫶🏼 Optional: Warm Up “A” From the Warm Up Bubble WORKOUT AMRAP5 20 Alternating Strict Press (L+R=2) 200m Run (or 60s of cardio) FLOW: as many rounds as possible in 5 minutes: 20 alternating strict press + 60s of cardio // 20 alternating strict press + 60s of cardio// etc for 5 minutes AMRAP5 20 DB Bench (alternative: DB Floor press) 200m Run (or 60s of cardio) AMRAP5 20 Tricep Dips to box (alternative: 10 ring dips) 200m Run (or 60s of cardio) AMRAP5 5 Devil Press 200m Run (or 60s of cardio) STRENGTH 3 Rounds 3-5 Push Ups (alternative: Modified Push Ups) 16 Chest Flys Walk 90s between Rounds 3 Rounds 16 Banded Tricep Extensions (alternative: Tricep Kickback) 16 Push Press (alternative: DB Push Press) Walk 90s Between Rounds 3 Rounds 16 Lateral + Forward Chest Raise 16 Overhead Tricep Extensions Walk 90s Between Rounds BONUS CORE ✨👙 TABATA (20s of work/10s of rest x 8 rounds) Plank Hip Taps FLOW: 20 seconds of hip taps + 10 seconds of reset // 20 seconds of hip taps + 10 seconds of rest // etc for 8 rounds total