Name: Playbook - Allegra Paris - W3/D1 Weight Training
Uploaded: 2023-06-14T13:40:29.248Z
Duration: 60 min
Description: W3/D1 Weight Training

Here’s a 60 minute full body weight training workout using dumbbells and bodyweight exercises.
You’ll be using a medium set of dumbbells (8-10lbs) and a heavy dumbbell (35-55lb).

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 on each side
- Use a set of 8-10lb dumbbells

Step up reverse lunges

- Use a heavy dumbbell or kettlebell (35-70lb)
- Keep your weight in your heels and chest up

Low squats

- Make sure your shoulders are pulled back and spine is neutral
- Keep a slight bend in your standing leg

Single leg RDL’s

- 10 reps on each side
- Make sure your toes are forward (and not turned out) and your hips are back (keep your weight in your heels)
- Use a heavy dumbbell or kettlebell (40-70lb)

Lateral split squats

Weighted squat jumps

- 10 on each side
- Use a set of 8-10lb dumbbells
- With the lateral lunges, make sure your toe is forward and hips are back (keep your weight in your heels)

Lateral to curtsy lunges

- Complete as many as needed before repeating the round
- Make sure your knee is in-line with the center of your chest

Half Pigeon pose

Lower Body

- 15 toe taps on each side 
- Keep your elbows going straight back when dipping

Triceps dip toe reaches

- 10 reps each side
- Use a set of 5-8lb dumbbells

Renegade row toe reaches

- Use a single heavy weight (10-20lb)
- Legs in a butterfly position

Sit up presses

- Keep your legs straight on the way down for a hamstring stretch

Crawl outs

- 10 reps each arm
- Use a set of 5lb dumbbells

Sit up punches

Laying chest presses

Upper Body

W3/D1 Weight Training

Much harder than I thought it would be!! Loved it!

Riya

Kaley

W1/D1 Weight Training

W1/D2 Cardio

Maty Montoya

killer workout , never underestimate light weights

W3/D1 Weight Training

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