Name: Playbook - Allegra Paris - W1/D3 Light Weight Training/Toning
Uploaded: 2023-06-14T13:41:05.305Z
Duration: 45 min
Description: W1/D3 Light Weight Training/Toning

Linda

Kaley

*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):		
- Reverse lunge knee tucks 10 each side (Set of 10-15lb dumbbells)
- RDL to suitcase squats 10	(Set of 10-15lb dumbbells)
- Lateral lunge jumps 10 each side	
- Squat to presses 10 (Set of 5-8lb dumbbells)
- Plyo lunges 10 each side	
- Hip circle kickbacks 10 each side	
				
*Upper Body (repeat 3x):		
- Tricep dips 10	
- Walk the dogs 10	

*Abs (repeat 3x):		
- Sit up toe reaches 10 each side	
- Crunches 15 (Single 10-15lb dumbbell)
- Leg raises with hip thrusts 10	
- Bicycle crunches (intermediate) 10 each side	
- Down dog Up dog Pose 2	
- Cat/Cow Pose	 2

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

Warm up

- Step back and bring your knee down
- Push through your front leg bringing your knee towards your chest 
- Keep your chest up

Reverse lunge knee tucks

- Hinge at the hips and keep your knee slightly bent for the RDL
- Push your hips back keeping your chest up for the squat

RDL to suitcase squats

- Step sideways pushing your hips back 
- Step back and hop up bringing your knee up to your chest

Bodyweight lateral lunge jumps

- Hold the DB above your shoulders
- Push your hips back and keep your chest up as you come down 
- Reach full extension of your arms at the top

Squat to press

- Begin in a lunge position
- Quickly jump up and switch feet ending back in a lunge position
- Focus on form

Plyo lunges

- Start on your hands and knees 
- Circle your leg and kickback before returning to starting position

Hip circle kickback

Lower body

- Start with your hands on the bench and feet extended in front of you
- Lower your body down so that your elbows bend to 90 degrees
- Press back up engaging your triceps

Tricep dip

- Bring hands up over head and onto your toes
- Fold at the waist and lower hands to the ground
- Walk your hands out in front of you ending in a push up position
- Lower your chest to the ground keeping your back flat
- Reverse movement to return to start

Walk the dog

- Keep a neutral spine 
- touch your opposite shoulder then your opposite knee
- Engage your core

Shoulder tap knee taps

Upper body

- Lying flat with your legs extended
- Bring your arms from overhead, bring your opposite leg up to meet
-  Repeat with the opposite arm and leg

Sit up toe reaches

- Start with your legs at 90 degrees 
- Bring your shoulders off the ground
- Engage your core

Crunch

- Start by lying on your back with your feet extended
- Lift your hips off the ground up and your feet straight up 
- Slowly lower back down and repeat

Leg raise thrust

- Start on your back with hands behind your head
- Bring your knee towards your opposite elbow
- Making sure not to pull your head, use your core

Medium bicycle

Down dog up dog

- Start with your hands and knee on the floor
- Focus on breathing

Cat cow pose

W1/D3 Light Weight Training/Toning

Syarra

Volume on the videos and doing the entire thing in one 45 minutes video to follow along :)

Jenny

W1/D1 Weight training

Reagan

W1/D2 Cardio

W1/D4 Cardio

The upper body circuit was tough 🥵🔥

Omg this was soooo hard! Olive and I are going to be so sore tomorrow lol feels so good though.

W1/D3 Light Weight Training/Toning

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