Name: Playbook - Annie Openshaw - W1/D1 - FULL BODY + LISS CARDIO
Uploaded: 2023-06-22T18:30:42.916Z
Duration: 45 min
Description: W1/D1 - FULL BODY + LISS CARDIO

Sadi

Erika Lausin

I started again! From the beginning! So happy I did, nothing beats the feeling of completing a workout! Thank you so much Annie!💗

Niamh Boyce

Julie

Great! I modified by using weights with the lunges and squats so it was perfect for my level 🔥

Amelia

So good - feel so good after completing it 🤍🤍

FULL BODY CIRCUIT:
4 rounds, 6 exercises
Complete as many reps as possible during the 30 seconds
- 15 seconds rest between exercises
- 2 mins rest between rounds

LISS:
- Incline walk 20 mins

- Complete as many reps as possible during the 30 seconds
- 15 seconds rest between exercises
- 2 mins rest between rounds

1. Shoulder taps 
2. Reverse lunge with pulse
3. Dumbbell front raise + lateral raise  
4. Bodyweight squat 
5. Walkouts
6. Bird dog x 10 each side

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Pulse 2x
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

(switch legs each round: R/L/R/L)

Reverse lunge with pulse

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell front raise + lateral raise

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

10 reps each side

Bird dog

Full Body Circuit

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W1/D1 - FULL BODY + LISS CARDIO

my soul left my body during the bulgarians. so good 🔥 🔥 🔥 ily annie 💖

Found it challenging for sure, but so happy when finished!! Nothing beats that feeling🫶🏻✨

W1/D2 - LOWER BODY

Natalie

W1/D3 - UPPER BODY + ABS

Feel so amazing after completing this💖 thank you so so much Annie🥰

I have been following Annie since 2020 and not only does she offer amazing work outs, guides, nutrition support and recipes but she also does all this with a huge focus on mental health and caring for your WHOLE self. Finishing up week one and loving it!

W1/D4 - LOWER & UPPER

So needed the outdoor walk, loving the different activities

W1/D5 - CARDIO

Amazing workout 🤍✨ so motivating, thank you so much Annie 💗🥰

This workout was so helpful for my mental health today. Much needed. Love the differences in exercises that are offered!

W2/D1 - FULL BODY + LISS CARDIO

Always find leg day the hardest but feel so good after completing it!!✨

W2/D2 - LOWER BODY

I just started working out and that was perfect and hard! :)

Paige

W2/D3 - UPPER BODY + ABS

loving this workouts and feeling really great! 😍

Daniela

Found this tough but feel so good now after finishing it ✨

W2/D4 - LOWER & UPPER

Continue to enjoy the option to move our bodies in ways that can serve us!

W2/D5 - CARDIO

W3/D1 - FULL BODY + LISS CARDIO

W3/D2 - LOWER BODY

W3/D3 - UPPER BODY + ABS

W3/D4 - LOWER & UPPER

Took the opportunity to do this at the zoo and was so delightful

W1/D1 - FULL BODY + LISS CARDIO

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