Name: Playbook - Allegra Paris - W1/D3 Light Weight Training/Toning
Uploaded: 2023-06-14T13:40:29.162Z
Duration: 60 min
Description: W1/D3 Light Weight Training/Toning

Maty Montoya

killer workout , never underestimate light weights

Madison

This is a 60 minute workout focused on toning the full body and draining lactic acid as you might be sore from Monday’s heavy lift! You’ll use a set of light dumbbells (5-8lbs) and set of medium dumbbells (10-12lbs). You will also use a resistance band- if you don’t have one, visit Allegraparis.com to purchase! But message me first for a discount!

High knees

Butt kicks

- Toes slightly turned out, chest up, abs tight

Squats

- Complete as many as you can before coming down on your knees for modification

Push ups

- Complete as many as you’d like before starting the next warm up round 
- Remember to breathe!

Downdog Updog pose

Warm Up

- 10 reps each side
- Use a 8-10lb dumbbell 
- Keep the back leg straight and in-line with your spine

Runner’s lunge jumps

- Use a set of 5-8lb dumbbells
- Start with a straight-leg deadlift (shoulders and hips back, slight bend in the knees) then curl and overhead press

RDL, curl, presses

- Start in a low squat, jump to a high plank, return to low squat (knees wide)

Froggers

- Reverse lunge into a calf raise (coming up on your tippy toe)
- Use a set of 10lb dumbbells

Reverse lunge tippy toes

- Using a light/medium band
- Complete 10 reps on each side

Lateral tap squat jumps

Glute bridge abduction

- 15 reps each side
- Use a light/medium band

Kickbacks

- Stretch your hips & glutes
- Bring your front knee to the center of your chest, creating a triangle

Half pigeon pose

Lower Body

- Elbows should go straight back behind you

Tricep dips

- Alternate which side you come down on first 
- Keep your hips as still as possible (avoid swinging)

Plank up downs

- 15 reps each side
- Drive your elbow down and back

Pull backs

- Use a set of 8-10lb dumbbells
- Keep your core right

Upward rows

- Use a set of 5-8b dumbbells
- Keep your shoulders back and down 
- Keep a slight bend in your knees

Bent-over flys

Upper Body

- Use a 5-8lb dumbbell 
- 15 reps each side 
- Elbow to knee

Weighted bicycle crunches

- 15 reps each side
- Use a set of 5-8lb dumbbells
- Don’t let your chin touch your chest, elongate your neck

W1/D3 Light Weight Training/Toning

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