Name: Playbook - Aubree Aldous - FRIDAY - FULL BODY
Uploaded: 2023-04-13T02:50:34.978Z
Duration: 40 min
Description: FRIDAY - FULL BODY

Complete as many rounds as possible in the time.

- Start on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Holding dumbbells in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Db front rack step ups

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Perform a kettlebell swing to shoulder height
- Repeat for desired reps

Kettlebell swing

Circuit 1 - AMRAP

Alternating bicep curl - heavy!

- 16 punches
- 16 cross body punches
- 16 uppercuts 
- 16 hooks

Punch combo

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again
- If you don’t have access to a rowing machine, use bands and repeat same motion.

Rower

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Circuit 2 - AMRAP

- Place your feet hip-width apart, and dumbbells racked on your shoulders 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee

DB lateral lunge

- Start in a high plank position with a dummbell in each hand
- Row one dumbbell, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- Row dumbbells to your hip while bent over hinged at hip
- Retract shoulder blade. Pause in retraction.

Db row underhand grip

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit 3 - AMRAP

- Perform a burpee
- Hop over the dumbbell, bar, etc
- Repeat

Burpee hop over

Open close

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Alternating dumbbell snatch

Circuit 4 - AMRAP

FRIDAY - FULL BODY

Bree

Celene

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

FRIDAY - FULL BODY

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