Name: Playbook - Annie Openshaw - W3/D5 Full Body + Core
Uploaded: 2023-03-12T18:11:01.962Z
Duration: 45 min
Description: W3/D5 Full Body + Core

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. WALKOUTS	
1B. POP SQUATS
1C. REACH THRUGH CRUNCHES	
1D. LEG RAISES

- 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 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Reaching both hands between your knees
- Contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor throughout the movement

Reach through crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

CIRCUIT 1

2A. JUMPING LUNGES	
2B. DUMBBELL GOBLET SQUATS	
2C. SCISSOR KICKS	
2D. COMMANDOS

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air and landing in a lunge on the other side
- Keep your chest up as you repeat back and forth for time or reps

Jumping lunges

- 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

- 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

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Commandos

CIRCUIT 2

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W3/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

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

Sujeilee

W1/D5 Full Body + Core

W2/D1 Push

W2/D2 Glutes & Hamstrings

W2/D3 Pull

W2/D4 Quads

W2/D5 Full Body + Core

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 😊

W3/D5 Full Body + Core

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