Name: Playbook - Allegra Paris - W1/D1 Weight Training
Uploaded: 2023-06-14T13:51:01.123Z
Duration: 60 min
Description: W1/D1 Weight Training

It was really good, but also a bit long so if you aren’t that fit yet, it’s really hard to keep up for so long

Nadia

Sarah

Wanda

Way good and I’m excited to your other workouts!! 🔥🔥

Brynn

Faith Dela cruz

carolineburke

Aleks

Really enjoyed the workout, I couldn’t finish all 3 rounds of abs do to timing but definitely challenging!!!

Paige Shevlin

Raine Lipscher

Did this yesterday! Just wanted to put it towards the challenge

Eliza

Reagan

Happy Monday! Here’s your 60 minute weight training session to build your glutes, shed fat, and increase the metabolic rate of your muscles to help you burn calories more efficiently!

High knees

Butt kicks

- Feet wider than shoulder width apart, toes slightly turned out
- Hands interlocked behind neck

Prisoner squats

- Knee push ups are a good modification, but please try as many full push ups as possible first 
YOU GOT THIS!

Push ups

Warm up

- Use a single 20lb dumbbell or a set of 10lb dumbbells by your sides 
- 10 reps each side
- Keep your front knee 90 degrees

Reverse lunges

- Keep your shoulders pulled back and down
- Keep good, strong posture
- Slight bend in the knees
- You should feel this in your hamstrings 
- Use a set of 15-30lb dumbbells

Romanian deadlifts

- Feet wider than shoulder width
- Toes slightly turned out; knees in-line with your toes
- Chest up; keep your weight in your heels 
- Use a 35-60lb dumbbell

Low squats

- 10 reps each side
- Use a 15-25lb dumbbell
- Keep your hip, knee, and ankle in-line
- Avoid turning your toe out
- Keep your weight in your heel

Lateral lunge pulses

- 10 reps each side
- Avoid arching your back
- Engage your abs
- This exercise is used to activate your glutes between heavy lifts

Kickbacks

- Feet wider than shoulder width
- Toes slightly turned out; knees in-line with toes
- Chest up; weight in your heels
- Use a 35-60lb dumbbell

Squat pulses

- This pose is meant to stretch your glutes in between rounds 
- Keep your knee in the center of your chest

Half pigeon pose

Lower body

- Use a set of 5-8lb dumbbells
- Engage your abs

Sit up punches

Pike ups

Crunches

Shoulder tap knee taps

Straight-leg hip thrusts

Bent-knee cross crunches

- Send your hips back into Downdog, peddling out your heels
- Come into Updog by lengthening your abs and keep your shoulders pulled down

W1/D1 Weight Training

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