Name: Playbook - Annie Openshaw - W3/D1 - FULL BODY + LISS CARDIO
Uploaded: 2023-06-22T18:30:42.999Z
Duration: 45 min
Description: W3/D1 - FULL BODY + LISS CARDIO

Niamh Boyce

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 30 min

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

1. Dumbbell squat
2. Walkout + shoulder taps 
3. Bent over reverse flys 
4. Dumbbell lunges 
5. Deadbugs 
6. Pop squat

- Hold a single dumbbell in front rack position
- 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 squat

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent-over reverse fly

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward, returning to the starting position
- Repeat with the opposite leg

Dumbbell alternating reverse lunges

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Deadbugs

- 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

Full Body Circuit

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W3/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🫶🏻✨

Julie

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!

W3/D1 - FULL BODY + LISS CARDIO

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