Name: Playbook - Andrea Bernad - W1/D1
Uploaded: 2023-07-22T17:24:09.681Z
Duration: 60 min
Description: W1/D1

This workout targets your entire body with a variety of dumbbell exercises, including thrusters, deadlifts, lunges, bench press and rows. The HIIT finisher at the end of the workout helps increase your heart rate and burn calories. By incorporating both strength training and cardio into the workout, you will see improvements in your overall fitness, strength, and endurance. 
Start with 5-10 mins of light cardio to get your heart rate up and your body warm. This can be a brisk walk or jog on treadmill, jumping jacks, or any other light exercise that gets your blood pumping. 
Then move on the main full body workout. You will perform 5 exercises for 3 sets of 12 reps each. Take short 1 min breaks in between sets, and adjust the weight of the sandbag as needed. After that you will finish off with 10 mins HIIT finisher. And finally move on to cool down and stretching workout which you can find in my cool downs category. 
𝐆𝐄𝐓 𝐑𝐄𝐀𝐃𝐘 𝐓𝐎 𝐅𝐄𝐄𝐋 𝐓𝐇𝐄 𝐁𝐔𝐑𝐍 𝐀𝐍𝐃 𝐒𝐄𝐄 𝐑𝐄𝐒𝐔𝐋𝐓𝐒 𝐈𝐍 𝐉𝐔𝐒𝐓 4 𝐖𝐄𝐄𝐊𝐒  👌🏼💪🏼🥳

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement for the set repetitions or time

Dumbbell thrusters

- Hold the dumbbells in front of your thighs with your feet shoulder-width apart
- Hinge at your hips, keeping your back straight, and lower the dumbbells towards the floor
- Return to a starting position, squeezing your glutes at the top of the movement
- Repeat for the set repetitions or time

Dumbbell Romanian deadlift

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternating the legs for the set repetitions or time

Dumbbell alternating forward lunge

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest
- Repeat for the set repetitions or time

Dumbbell flat bench press

- Stand with your feet hip-width apart and hold a dumbbell in each hand
- Hinge at your hips, keeping your back straight, and extend your arms down towards the floor
- Pull the dumbbells straight up towards your chest, keeping your elbows close to your body
- Engage your back as you pull up
- Lower the dumbbells with control back down
- Repeat for the set repetitions or time

Dumbest bent-over rows

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable. 
Have 30 seconds break before moving on to next exercise

W1/D1

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