Name: Playbook - Allegra Paris - W1/D5 Weight Training
Uploaded: 2021-10-04T19:36:06.723Z
Duration: 60 min
Description: W1/D5 Weight Training

This one was hard but I pushed through!! 💪🏻

Victoria

Reagan Coon

Yay, it’s Friday! Here’s your 60 minute strength training workout designed to grow your glutes while toning your upper body! Oh, and of course, burn calories!

Butt kicks

Lateral lunge jumps

Squat jumps

- 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 15-25lb dumbbell
- Keep your weight in your front heel
- 10 reps each side

Curtsy lunges

- Use a 35-60lb dumbbell
- Keep your weight in your heels!
- Chest up and knees out slightly

Low squat pulses

- Use a 15-35lb dumbbell
- 10 reps each side
- Pull your shoulders back and down 
- Keep a slight bend in your knee

Single leg RDL’s

- 10 reps each side
- Use a set of 15-25lb dumbbells
- Keep your hip, knee, and ankle in-line
- Keep your weight in your heels (super imprtant) to feel this in your glutes!

Lateral split squats

Rainbow kickbacks

- Hug your knee into your chest with good posture
- Feel the stretch in your glute

Glute stretch

Lower body

Curl presses

- Send your elbows straight back behind you 
- 10 dips each leg

Single leg tricep dips

- Use a set of 5-8lb dumbbells
- Raising the arms up and laterally is 1 rep

Alternating shoulder raises

Plank up downs

- Use a set of 5-10lb dumbbells
- Bend over slightly, keeping your shoulders pulled back and down for good posture
- Slight bend in the knees

Standing fly’s

- Use a set of 5-10lb dumbbells
- 10 reps each side
- Engage your abs

Renegade row toe reaches

Sprawl jumps

Upper body

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