Name: Playbook - Annie Openshaw - W2/D5 Full Body + Core
Uploaded: 2023-03-12T18:11:01.941Z
Duration: 45 min
Description: W2/D5 Full Body + Core

Kenzie

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. DUMBBELL REVERSE LUNGE TO PRESS
1B. SHOULDER TAPS
1C. KETTLEBELL SWINGS
1D. COCOONS

- Keep your chest up, holding a dumbbell in front rack position
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Press the dumbbell overhead then lower it with control
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge to press

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Lying on the floor, knees and hips bent to 90 degrees and arms extended overhead
- Crunch up, reaching your hands together underneath your legs
- Lower back to starting position with control

Cocoons

CIRCUIT 1

2A. HIGH PLANK + TOE TOUCH
2B. RUSSIAN TWISTS
2C. LUNGE DROPS
2D. KETTLEBELL FIGURE OF 8'S

- Begin in a high plank position
- Pike your hips up as you raise one hand off the floor, reaching back toward the opposite toe
- Returning to starting position
- Repeating back and forth for time or reps

High plank + toe touch

- 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

- Stand with your feet close together
- Hop slightly, dropping down into a lunge (both legs are bent to 90 degrees)
- Jump back up to starting position and repeat on the opposite side

Lunge drops

- Holding a single kettlebell, sit into a squatted position
-  Transfer the kettlebell from one hand to the other by looping it underneath each leg, making a figure 8

Kettlebell figure 8's

CIRCUIT 2

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W2/D5 Full Body + Core

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

Eden

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.

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

W1/D2 Glutes & Hamstrings

W1/D3 Pull

W1/D4 Quads

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

Sujeilee

W1/D5 Full Body + Core

W2/D1 Push

W2/D2 Glutes & Hamstrings

W2/D3 Pull

W2/D4 Quads

Fun!
One point of improvement: not having to change the height bench within a superset. I ended up doing the push-ups on the floor for convenience 😊

W2/D5 Full Body + Core

Community

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