Name: Playbook - Allegra Paris - W3/D3 Light weight training/toning
Uploaded: 2023-06-14T13:42:44.149Z
Duration: 45 min
Description: W3/D3 Light weight training/toning

Sandra

*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	
- RDL to suitcase squats 10	(Set of light weights)
- Lateral lunge jumps 10	
- Squat to press 10	(Set of light weights)
- Bent knee kickbacks with band 10 each side	band
- Side sweep kickbacks with band 10 each side band
				
*Upper Body (repeat 3x):		
Tricep dips 10	
Walk the dogs 10	
Plank jacks	10	
				
*Abs (repeat 3x):		
- Bicycle crunches 20	
- Bent-knee cross crunches 15	
- Mountain climbers 15 each side	
- Cross toe reaches	10	
- Bodyweight toe taps 10 each side	
- Downdog Up dog 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

- Keep your leg bent
- Raise your leg engaging your hamstrings and glutes 
- Keep your hips squared

Banded bent knee kickbacks

- Keep your hips squared
- With your leg extended touch the floor in front of you
- Then go behind your opposite leg

Banded sides sweep kickbacks

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

- Start in a plank position
- Hop opening and closing your legs

Banded high plank jacks

Banded high plank kickbacks

Upper body

- Bring your elbow to your opposite knee
- Repeat on the opposite side 
- Keep your core engaged and extend your legs fully

Bicycle crunch

- Start with your hands and knees on the floor
- Quickly bring your knee towards your chest, and repeat with the opposite knee

Mountain climbers

- Lift your opposite arm and leg up to meet

Cross toe reach

- Start in a high plank 
- Reach for your opposite toe keeping your legs extended 
- Repeat on the opposite side

High plank toe taps

Down dog up dog

- Rotate your body as you come up 
- Engage your core 
- Lower slowly

Bent knee cross crunch

W3/D3 Light weight training/toning

Kate Schenkel

Michelle

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

W1/D1 Weight training

W1/D2 Cardio

It was amazing but was a bit too long. Took me 90 mins start to finish

W3/D3 Light weight training/toning

Community

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