Name: Playbook - Allegra Paris - W1/D1 Weight training
Uploaded: 2023-06-14T13:42:44.088Z
Duration: 45 min
Description: W1/D1 Weight training

Kate Schenkel

Michelle

Great first workout!! Surprised me the abs were tough! I loved it :)

Absolutely loved it! I would love to hear your advice on the nutrition or diet to go along

Syeda Saif

So much fun, the end was much lighter than the beginning in my opinion.

Sandra

Kyle

This is my second time doing this workout! I love it! Not to challenging and very easy to modify to your needs.

Rivka

Hanna Sasil

loved this work out so much!!! The videos of each move really helped me. I just had it playing and I did it along with you. Definitely helped me stay focused and not quit my workout early!

Eliza

Loved this one! Totally doable with or without a gym

Amber

A bit overwhelming as a beginner, looking forward to improving!

Estelle Reardon

Rita

Sapna

*Warmup (repeat 3x):		
- High knees 10 each side	
- Butt kicks	10 each side	
- Squats 10 each side	
- Pushups 10 each side	
				
*Lower Body (repeat 3x):		
- Split squats 10 each side (Set of heavy weights)
- RDL's 10 (Set of heavy weights)
- Squat crawl outs 10	
- Squats 10 (Set of heavy weights)
- Standing kickbacks 10 each side	
- Pigeon pose 2
				
*Upper Body (repeat 3x):		
- Row to tricep kickbacks 15 (Set of light weights)
- Flys 15 (Set of light weights)
- Bicep curl sprawls 10 (Set of light weights)
				
*Abs (repeat 3x):		
- Chest press toe reaches 10 (Set of light weights)
- Butterfly crunches 20	
- Spiders 10	
- Butterfly sit-ups 15 (Single heavy dumbbell)
- Downdog Updog Pose 2

- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Start with one foot in front of the other
- With weights at your side lower down until both knees are at 90 degrees
- Press through for front foot and stand back up

Split squat with bands

- Hinge at the hip to come down
- Keep a neutral spine
- Reach shin height and pull back up 
- Engage your hamstrings and glutes as you pull up

- Start in a low squat position 
- Place your hands in front of you
- Walk you body out keeping your core tight

Crawl out squat

- Keep the DB above your shoulders
- Push your hips back and keep your chest up as you go down 
- Keep your chest up

Squat

- Stand on one foot and lean forward
- Kick one leg directly behind you 
- Keeping a straight line from your head through your heel

Standing kickback

- Lean over your knee
- Focus on breathing

Half pigeon pose

Lower body

- Start with feet shoulder width apart and a slight bend 
- Keeping your back flat pull your elbows up towards your ribs
- Kick the weight  back engaging your triceps
- Reverse move and repeat

Row tricep kickback

- Start by lying on your back and knees bent to 90 degrees
- Holding the weights directly overhead
- Lower down to the sides keeping a slight bend in your elbow
- Bring the weights back together and squeeze

Laying flys

- Curl the biceps up
- Place the dumbbells in front of you 
- Hop back landing in a plank position 
- Hop forward and return to the initial position with the dumbbells by your sides

Bicep curl sprawls

Upper body

- Start with your legs extended and your arms at 90 degrees
- Press the dumbbells up engaging your chest 
- Raise your shoulders off the floor keeping your core engaged

Chest press toe reach

- Begin by lying on the floor with your hands behind your head
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

Butterfly crunch

- Extend your arms and legs
- Bring your arms and knees towards your chest 
- Engage your core

Spiders

- Begin by lying on the floor with the weight above you
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

W1/D1 Weight training

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