Name: Playbook - Andrea Bernad - W1/D3
Uploaded: 2023-07-22T17:24:09.706Z
Duration: 60 min
Description: W1/D3

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.

After your warm up move on the main workout. You will perform 5 exercises to target your full body, 12 repetitions each for total of 3 set each exercise, with 1 min rest between the sets, followed up by HIIT finisher in which you perform 2 exercises for 30 seconds each followed up by 30 seconds rest between for total of 5 rounds. Don’t forget to stretch and cool down after the workout and if you like you can try one of my cool down workout in other category.

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell stiff-legged deadlifts

- Hold the dumbbell in each hand and bend your torso, until your chest is nearly parallel to the floor 
- Raise your arms out to the sides, keeping a slight bend at the elbows 
- Raise until you reach shoulder height 
- Lower with controlled motion
- Repeat for the set repetitions or time

Bent over Dumbbell lateral raises

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat for the set repetitions or time

Alternating hammer curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

W1/D3

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