Name: Playbook - Annie Openshaw - W1/D5 Full Body + Core
Uploaded: 2023-03-12T18:11:01.849Z
Duration: 45 min
Description: W1/D5 Full Body + Core

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

Eden

Sujeilee

FULL BODY + CORE WORKOUT:

This workout is built up of 2 circuits and an incline walk

Repeat the first circuit 4 times, then the second circuit 4 times
Rest for 1 min between rounds

Make sure you complete ALL reps

1A. POP SQUATS
1B. WALKOUT + SHOULDER TAPS
1C. DUMBBELL SUMO SQUAT
1D. FRONT RAISE HOLD + LATERAL RAISE

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand for the floor
- Hop back up to starting position and repeat reaching down with the opposite hand

Pop 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
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Walk your hands back in toward your feet and return to standing

Walkout + shoulder taps

- Hold a single dumbbell in front rack position
- Feet are wide and toed out
- 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

Dumbbell sumo squat

- Hold one dumbbell straight forward off the shoulder
- Raise the opposite dumbbell laterally up to shoulder height
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

15 reps each side

Dumbbell front raise hold with lateral raise

CIRCUIT 1

2A. DUMBBELL CRUNCHES
2B. DUMBBELL THRUSTERS
2C. SCISSOR KICKS
2D. HIGH KNEES

- Begin lying with both arms extended straight up holding a single dumbbell
- Sit up while keeping dumbbell overhead
- Lower back down with control

Dumbbell crunches

- Starting with dumbbell low
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell thrusters

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

High knees

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Scissor kicks

CIRCUIT 2

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W1/D5 Full Body + Core

Is there another option for the tricep bench dip? I couldn't do it properly

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

W1/D1 Push

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

W1/D5 Full Body + Core

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