Name: Playbook - Ada Jane - W1/D3 Functional Fitness & Core
Uploaded: 2023-11-20T05:24:37.038Z
Duration: 40 min
Description: W1/D3 Functional Fitness & Core

Improve your strength and focus with this workout. 

Here are 8 workouts using your Bodyweight.
•Do 3 sets for each workout 
•10-15 reps for each workout (per side) 

When you can’t stay motivated, stay consistent because consistency and discipline will bring back your motivation. 

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Combine both exercises together with no rest in between

Deadlift

- Stack your shoulders hips and heels over each other in an elevated position
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell elevated front squat

Full legs

- Stand holding a single kettlebell at your side
- March in place slow and controlled 
- Repeat for desired reps or time

Kettlebell single arm suitcase march

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

KB overhead reverse lunge (single)

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- Start with both dumbbells at your shoulder
- Step backward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting position and repeat on the opposite side

Dumbbell front rack alternating reverse lunges

Complete both exercises back to back before resting

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

Half kneeling javelin press

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Superset

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

W1/D3 Functional Fitness & Core

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