Name: Playbook - Allyssa Hensley - Full body
Uploaded: 2023-06-16T22:06:15.003Z
Duration: 35 min
Description: Full body

That’ll get your blood pumping first thing in the morning!

Clay

This is a sweaty one! 
If you have a weight vest, wear it! 
I’ve added the modifications in the exercise descriptions

- bike .5 mile OR run .25 miles 

Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

.5 mile on bike or .25 miles run 

Work for time, distance, or calories
- Increase speed as comfortable

Circuit

Full body

Lillian

I was looking forward to starting this new program and it did not disappoint. I’m sure I will feel it tomorrow, but should be good the day after!

Back , biceps, core

Amazing workout! Tough, but I feel fantastic!

Britany

legs

That was a tough one. Went up in weight a bit this week. Whew!

89 ! 
That was hard… i was amazed I was able to do it!
Thanks for the push!

chest, triceps, core

Great leg workout without really feeling like you’re killing your legs.

Killer workout! Great variety and could feel the burn.

Legs

Second time doing this one and just as grueling as the first! Good pump going.

Back, shoulders, core

Every muscle is dead now so it must’ve been a good one!

Chest, triceps, HIIT

Not typical to do biceps with legs, but made for an interesting workout to have my base somewhat tired underneath me as I did biceps.

Full body

Community

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