Name: Playbook - Amy Jo - W1 / D3 Full Body + Core
Uploaded: 2024-01-28T23:22:57.111Z
Duration: 40 min
Description: W1 / D3 Full Body + Core

Absolutely loved it! First day back at it after a 4 month break. Exactly what I needed.

Jess

Raisa

Lillian

Emma

Dorian Ochoa

Samantha Zdanowicz

Love these workouts! I just add more reps if I want more of a challenge.

Rachel

Planks suck. My abs hurt. Will be sore tomorrow

Denzel

Shaye Jennings

What a killer week! I lifted heavy for a long time then Covid happened and I’m trying to get back. This is the perfect level of challenging and taking care of my body. Thank you!

Ronni

Kate

Anna

Terri

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

this exercise can be done with a bench, chair, smith machine, etc! The lower the bar / platform the more challenging the movement will be.

Incline Push up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Gorilla Row

Body Weight Walking Lunges

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raises

Plank

W1 / D3 Full Body + Core

Great lower body workout! I haven't been in the gym in 8 weeks after recovering from surgery! My legs are jello! 🫠

Kristina

W1 / D1 Lower Body

Arms are tired but thats good! I'm loving these quick workouts to get me acclimated again.

Danielle

W1 / D2 Upper Body

Haley

W2 / D1 Lower Body

W2 / D2 Upper Body

Emily

W2 / D3 Full Body + Core

W3 / D1 Lower Body

Today was HARD! But I got her done! With a few extra reps! 💪🏻👊🏻

W3 / D2 Upper Body

Caity

W3 / D3 Full Body + Core

W4 / D1 Lower Body

Bam! Nice starter to the day…maximized by using 20lb dumbbells with little to no rest between…on fire!💪🏻🔥

W1 / D3 Full Body + Core

Community

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