Name: Playbook - Ashley Parker Angel - W1/D1 Full Body Blitz Day #1
Uploaded: 2022-04-26T17:20:57.026Z
Duration: 70 min
Description: W1/D1 Full Body Blitz Day #1

Great workout. I think I’m really going to enjoy this! And by enjoy I mean have a love/hate relationship 😋

Amanda

Dumbbell Rear Foot Elevated Split Squat
Dumbbell Deadlift
Dumbbell Single Arm Bent Over Row
Dumbbell Bench Press
Dumbbell Seated Shoulder Press
Dumbbell Overhead Tricep Extension
Dumbbell Bicep Curl
Dumbbell Single Leg Calf Raise
Elbow Plank
Bicycle Crunch

- Begin with a dumbbell in each hand
- Place one foot behind you, on the bench and move forward a few inches so the front knee is bent
- Push hips back and lower down until your back knee down toward the floor
- Push through your heel and stand up to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Rear Foot Elevated Split Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Support yourself using your opposite arm and knee
- Row the dumbbell up toward your hip, while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Bent Over Row

- Lie on a flat bench holding a dumbbell in each hand with an overhand grip
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders, palms should be facing forward
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground
- Push the weights up by straightening your arms
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest

Dumbbell Bench Press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Lower the dumbbells with a controlled motion to the starting position

Dumbbell Bicep Curl

- Stand upright holding two dumbbells by your sides
- Place the balls of your feet on an elevated surface
- Lift one leg up, do your standing on one leg
- With your toes pointing forwards, raise your heel up and contract your calves
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Calf Raise

- Elbows stacked under your shoulders and hands out front
- Raise your body up onto your toes, creating a straight line with your body
- Keep entire body tight as you hold position for time

Elbow Plank

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunch

W1/D1 Full Body Blitz Day #1

Nicely done Ash!  My heart rate is pounding !!!  But I feel so good before I go to my meeting and your session.

Denise

W1/D2 Full Body Blitz Day #2

W1/D3 Full Body Blitz Day #3

That was tough with a headache but 2 Excedrin will hopefully hit the spot!

W2/D1 Full Body Blitz Day #1

Oh what a STRESS RELEASER !!!  I needed this today when we found out SCHOOL was going to be ALL YEAR ROUND ?!?! What ?  Just kidding…. I needed a laugh to enjoy my work out.

W2/D2 Full Body Blitz Day #2

I’m off school today and boy I’m working it at the gym !!! I’ve already got 8,500 steps in!  😉

W1/D1 Full Body Blitz Day #1

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