Name: Playbook - Ambry Mehr - W1/D3 Total body
Uploaded: 2021-11-10T17:05:27.678Z
Duration: 45 min
Description: W1/D3 Total body

Salina

Quite hard but I’m always up for a good challenge! Keep up the good work, Ambry 😃😘

Leire

Mandie

Alex

One of the harder ones but always feeling accomplished by the end of it

Elizabeth

Isabella

With the legs in this routine is each side ? Overall amazing !

Osnat Avnon

CIRCUIT 1: TIMED CIRCUIT ( 1 minute each exercise each side for 3 rounds ) 
1. Jump Squats 
2. Plank Crossovers
3. Curtsy Lunges
4. Downward Dog Into Plank Crunch
5. Single Leg Lift 
6. Boat Hold 
7. Kneeling Glute Kickbacks
8. Mountain Climbers

AB CIRCUIT: ( 1 minute each exercise) 1-2 rounds 
1. Toe Taps 
2. Side Plank Crunch
4. Russian Twist 
5. Plank Crossovers

Banded Jump Squats

Tips for this move: 
- Keep shoulders over wrist 
- Think about pulling your belly button to lower back to engage the core 
- Try to keep your butt down in line with your back
- Keep elbows slightly bent

Plank Crossovers

Bodyweight Curtsy Lunges

Downward Dog Into Plank Crunch

Single Leg Lift

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat Hold

Kneeling Glute Kickback

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit 1

Toe taps

- Keep shoulder over wrist 
- Crunch your knee to meet your elbow
- Think about keeping your core engaged by pulling you belly button to your back

Side plank crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Plank crossovers

AB CIRCUIT

W1/D3 Total body

Great workout!! Enjoyable and sweaty at the same time

Cintya

Love this training! Intensive but also complete in all parts! 
Natalia - Italy 🤗

Natalia

As a beginner, I would have benefited from a few spoken instructions on where to place feet/legs/where to bend/keeping back straight etc but excellent workout really. Felt the burn!

Éimhín

W1/D1 Lower body/legs

Creative, not boring at all, still sweaty and strong !

Shaina

W1/D2 Upper body

Nicolle

Omg thx you for another great work out 💜💜💪

W1/D4 Glute focused

Carla

When I tell you my legs and butt are already so sore I don’t think I’ll be able to sit tomorrow…..

W2/D1 Lower body

Upper day is not my fav, but you made it different and not boring !!

I like the challenge of this one. It kicked my ass today to not do the abs at the end.

W2/D2 Upper body

W2/D3 Total body workout

It was a kick in the butt with this work out today. Worth it!

W2/D4 Glute focused leg day

It was great, went up in weights and body feels amazing 😻

Love the band work out on this one. 💜💜

W3/D1 Upper body

This was so goooood 😩 heart was racing / dripping sweat🔥🔥🔥

Erika

W3/D2 Legs

Thx you for the plans it truly helps keep me on track.

W3/D3 Total body

W3/D4 Glute & hamstring focused leg day

Thx you for making up these amazing workout.

W1/D3 Total body

Community

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