Name: Playbook - Annie Openshaw - W4/D1 - FULL BODY + LISS CARDIO
Uploaded: 2023-06-22T18:30:43.020Z
Duration: 45 min
Description: W4/D1 - FULL BODY + LISS CARDIO

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 35 mins

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 rdl with row 
2. Hammer curl to press
3. Dumbbell hip thrusts
4. Mountain climbers
5. Dumbbell squats
6. Jumping jacks

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up, engaging your biceps as you curl
- Press the dumbbells overhead
- Reverse the movement all the way back down to starting position with control

Dumbbell hammer curl to press

- Place your upper back on a bench/chair, and dumbbell at your hips
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes
- Lower back to starting position

Dumbbell hip thrust

- Start in a high plank position 
- Drive your knees in towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- 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 by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Full Body Circuit

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W4/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!💗

Niamh Boyce

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!

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

W4/D1 - FULL BODY + LISS CARDIO

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