Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY
Uploaded: 2023-04-13T02:50:34.950Z
Duration: 40 min
Description: THURSDAY - FULL BODY

Shannon

Complete as many rounds as possible in the time.

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Kneeling press

- Begin in a lunge position
- Bring the other leg up and drive forward and upward, bending to 90 degrees
- Step back with the first leg and lower back down to the ground
- Switch legs and repeat

Lunge to knee drive

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides

ROUND 1 - AMRAP

Diagonal half burpee

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

Incline push up

Ski + thruster

- Hands shoulder width apart and raise to upper chest level

Upright row

ROUND 2 - AMRAP

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Turbo

Wall taps

Ski jumps

ROUND 3 - 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders for  7 reps
- Complete bottom half of the curl movement, stopping when elbow is at 90 degrees. 
- Complete upper half of the curl movement, from elbow at 90 degrees to shoulders.

7-7-7

- 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

- Hands at 45 degree angle from forward position, elbows pointing behind you.
- Feet planted shoulder width apart with legs bent. 
- Slowly dip your hips until you are touching the ground, raise back into starting position.

Crab tricep dips

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

ROUND 4 - AMRAP

THURSDAY - 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!

THURSDAY - FULL BODY

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