Name: Playbook - Andrea Bernad - DAY 1 - FULL BODY SHRED 1A
Uploaded: 2023-07-22T17:24:09.718Z
Duration: 60 min
Description: DAY 1 - FULL BODY SHRED 1A

Begin the workout by warming up with fast walk on 2% inclined treadmill for 10 minutes. Then move on to the main circuit workout. Perform each exercise for 45 seconds then move on next one with no break. When you complete all the exercises take 2 minutes break and repeat the whole circuit for another 3 times. After that move back to treadmill and finish off with 15 mins fast walk on 2.5% incline treadmill. Have fun 🤩 and don’t forget to let me know how you get on 😊💪🏼 x

• set the incline to 2%
• set the speed to 5km - 6km
• walk with proper form
• keep your back straight, shoulders back and eyes looking forward
• once you take your hands off the handrails, leave them off.

Treadmill incline walk

This circuit has 11 exercises. Perform each exercise and without break move straight to the next one until you complete all of them. Then have 2 minutes break and repeat everything for 3 more times, so you do 4 sets in total.

-Begin with bar positioned on your upper back and feet slightly wider than shoulder width 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - wide stance

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back and do press up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start standing with feet hip distance apart and lower into a squat position by bending the knees 
- Keep the spine straight, chest lifted, and knees behind toes
- Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead 
- Return to squat with your arms swinging backwards

Jump squats

- Place your feet about hip width apart - Slowly bend your elbows and lower yourself into a push-up until your chest almost touches the ground
- Keep your head neutral and aim to maintain a straight line from your head to your ankles
- Press up until your arms are straight again
- Stack your feet, keep your core engaged, and lift your right arm up as you rotate to the right
- Raise your right arm high and keep your hips high so your body forms a T position
- Bring your arm back down into the high plank position
- Repeat the push-up and raise the opposite arm for the new repetition

T push ups

- Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart
- With your legs slightly bent, keep your back perfectly straight and bend your upper body until it’s almost perpendicular to the floor
- From here row the weight upwards into the lower part of your chest, pause
- And return under control to the start position.

Bent over barbell row

- Stand with your close, and hold the dumbbells in front of you resting on your thighs
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Perform bicep curl with both arms in same time
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Alternate both legs

Alternating Lateral Dumbbell lunge to Bicep Curl

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- Hold the barbell overhead with your hands slightly wider than your shoulders
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Alternate the legs for the desired time or repetitions

Barbell Overhead Curtsy Lunge

- Start in right side plank position, place the top leg on a bench with the bottom leg under the bench
- Lift the hips up until your body is in a straight line
- Keep the lower leg off the floor

Copenhagen Plank ( right side )

- Start in left side plank position, place the top leg on a bench with the bottom leg under the bench
- Lift the hips up until your body is in a straight line
- Keep the lower leg off the floor.

Copenhagen Plank ( left side )

Full Body Shred 1A

• set the incline to 2.5%
• set the speed to 5.5km
• walk with proper form
• keep your back straight, shoulders back and eyes looking forward
• once you take your hands off the handrails, leave them off.

DAY 1 - FULL BODY SHRED 1A

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