Name: Playbook - Annie Openshaw - W2/D1 - FULL BODY + LISS CARDIO
Uploaded: 2023-06-22T18:30:42.980Z
Duration: 45 min
Description: W2/D1 - FULL BODY + LISS CARDIO

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

Niamh Boyce

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

Julie

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 25 mins

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

1. Walkouts 4 x 30 secs
2. Dumbbell goblet squat 4 x 30 secs
3. Russian Twists 4 x 30 secs
4. Beginner rdl to row  4 x 30 secs
5. Dumbbell shoulder press 4 x 30 secs
6. Dumbbell split squat 4 x 30 secs

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Dumbbell goblet squat

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands toward the floor on each side

Bodyweight russian twists

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Row the dumbbells up, engaging your back
- Lower the dumbbells
- Lift back up to standing and press hips forward

Dumbbell RDL with row

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Stand in a staggered split stance with a dumbbell in each hand
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to stand up, returning to the starting position
- Complete desired reps then repeat on the opposite side

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

Dumbbell split squat

Full Body Circuit

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W2/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!💗

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

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

W2/D1 - FULL BODY + LISS CARDIO

Community

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