Name: Playbook - Allegra Paris - W4/D1 Weight training
Uploaded: 2023-06-14T13:41:05.384Z
Duration: 45 min
Description: W4/D1 Weight training

HARD ONE!!! I felt the burn in my abs - let’s goooo

Eliza

*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):		
- Step up reverse lunges 10 each side (Set of 10-15lb dumbbells)
- RDL's 10 (Set of 15-30lb dumbbells)
- Goblet squats 10 (Single 20-35lb dumbbell)
- Spiderman lunges 5 each side (Set of 10-15lb dumbbells)
- Low squat pulses 15 (Single 25-60lb dumbbell)
		
*Upper Body (repeat 3x):		
- Tricep kickbacks 10 (Set of 5-8lb dumbbells)
- High plank toe taps 10 each side (Set of 5-8lb dumbbells)
- Squat shoulder raises	10 (Set of 5-8lb dumbbells)

*Abs (repeat 3x):		
- Sit up knee tucks 10 each side (Single 10-15lb dumbbell)
- Bodyweight reverse crunches 15	
- Butterfly sit ups 10 (Single 10-15lb dumbbell)
- Cross toe reaches	10 each side	
- Down dog Up dog Pose 2	
- Cat/Cow Pose	 2

Repeat 3 times
- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Place a foot on an elevated surface
- Push through your foot to come up 
- Step back and bring your back knee down until both legs are at 90 degrees
- Step forward to the initial position

Step up reverse lunge

- Hinge at the hip to come down
- Keep a neutral spine
- Reach shin height and pull back up 
- Engage your hamstrings and glutes as you pull up

- Start with your feet wide 
- Press your hips back and lower down
- Stand back up and press your hips forward

Goblet squat

- Start on your hands and feet
- Step your right foot up next to your right hand
- Reach up with your right hand
- Step back and repeat on the left side

Spiderman lunges

- Press your hips back and lower down until your knees are at 90 degrees
- Holding the weight in between your legs
- Pulse up and down, keeping your chest up

Low squat pulse

- Keep your hips squared
- With a slight bend at the knee raise your leg
- Focus on engaging your glute

Bent knee kickback

Lower body

- Keep your back straight and your elbows high and close to your body
- Extend your arms engaging your triceps

Tricep kickback

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

High plank toe taps

- Push your hips back as you come down 
- Raise your arms with a slight bend at the elbow
- Raise to shoulder height

Squat shoulder raises

Upper body

- Start by lying on your back with legs extended
- Keeping the weight overhead 
- Sit up and bring your knee towards your chest, extend your leg back to starting
- Repeat with the opposite leg

Sit up knee tuck

- Start by lying on your back with hands behind your neck
- Bend your knees towards your chest lifting your hips off the floor
- Straighten your legs and repeat

Reverse crunch

- Begin by lying on the floor with the weight above you
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

Butterfly situp (weight)

- Lift your opposite arm and leg up to meet

Cross toe reach

Down dog up dog

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

Cat cow pose

W4/D1 Weight training

Linda

Syarra

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

Jenny

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Reagan

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Kaley

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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.

W4/D1 Weight training

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