Name: Playbook - Ashley Palmer Fitness - W1/D1 Full Body
Uploaded: 2024-05-06T15:25:27.066Z
Duration: 60 min
Description: W1/D1 Full Body

So good! Didn’t do the final walk and I’m still sweating and feeling it! 1st day back after a baby and glutes and hammies kept cramping up so I slowed it down, dropped the weight, and even took the legs out if needed.

Desi

Day 1 here we go! Starting off with this killer workout

Today is a full body workout and you've got 3 sets 10min each. We are also doing a little treadmill walking on an incline before and after to keep that HR pumping. 

Don't forget to leave a rating and comment when you complete it!

Enjoy!

Let's warm up your body by walking it out. I want you to set your incline to at least a 5.0. Walk it out for 10min. Feel free to adjust the incline up and down so long as you don't go below that 5.0. 
If you don't have a treadmill or other cardio machine, feel free to warm up however you choose.

10-minute Incline Treadmill Walk

- Grab a set of dumbbells and hold them straight down with palms facing toward your body
- Feet should be slightly wider than your hips, but not quite sumo
- Push the booty back and bring the weight down to the shins. As you stand back up pull the weights up bringing them to the shoulders keeping your elbows pointing up to the ceiling.
- Use your legs as momentum to get the weights up

Squat to Upright Row

- Come down into a wide squat position with feet slightly turned out
- Make sure to keep the knees back behind the toes, core engaged and booty back in low squat
- With weight in one side place forearm on the inside of the leg with dumbbell down and other hand placed just inside the leg for balance
- Stay in low squat position for duration of exercise as you curl on one side then the next

Concentration Curl- 10 each side

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Cross Toe taps

- place one foot at the end of a bench or chair
- press into that foot and using quad quickly switch feet by jumping to the side
MODIFICATION: walk instead of jump

Over the Top

Full Body #1

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- As you step back, curl the weights up to the shoulders
- Push through your front leg to bring your back leg forward and bring weights back down by sides

Curtsy Squat to Curl

- Come down into a narrow squat hold. Feet should be close together and arms extended up by the ears
- Staying in a squat step one leg back and bring back to center than switch
- Remain in squat position for duration of exercise

Squat Hold Step Back

- Come down into a high plank position on the floor
- Make sure to keep the hands directly below the shoulders with the legs extended
- Glutes should be engaged as well as the core to help keep the back straight
- Alternate tapping your shoulder through the duration of the exercise
TIP- Pretend your hip bones are like headlights and really focus on keeping them pointing straight down to the floor, trying not to shift your weight back and forth so much
MODIFICATION: Do the same movement only on your knees

Shoulder Tap Plank

- Begin standing 1-2ft away from the bench, box or chair
- Bring one foot onto the edge of the bench
- Start in a jogging like motion and switch your feet tapping your toes in a quick motion

Toe taps

Full Body #2

- Load weights on to shoulders
- Stand in a split squat position keeping feet hip width apart
- Lunge down until both legs are at 90deg
- Explode up pressing the weights above head

Split Squat to Press- 8 each side

- Come to lie on the floor in a supine position with knees up and band above the knees
- Feet are about 4-6inches out from the booty and knees point straight up
- Lift hips up high taking the booty up and squeeze the glutes then come back down

Banded Bridges

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

DB Drag in Plank

- This is a great power exercise to get that HR up all while using full body strength
- Start by taking those feet wider than your hips and place a dumbbell on the floor in between them.
- Bend down to grab the weight and using your lower body lift the weight up over head extending the arm all the way straight
- Bring the weight back down to the floor and alternate arms

Alternating Snatch

Full Body #3

Just like the beginning only doubling the time to keep that heart rate elevated for a little bit longer. 
Here's the workout:
0-5min 6.0
5-8min 8.0
8-10min 10.0
10-12min 9.0
12-14min 7.0
14-16min 5.0
16-20min 8.0

Take a snapshot if you need to

W1/D1 Full Body

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