Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY
Uploaded: 2023-04-13T02:50:34.956Z
Duration: 30 min
Description: THURSDAY - FULL BODY

Jessica

Lauren

Complete as many rounds as possible in the time.

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- With hands at your head perform jump squats

Prisoner jump squats

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- use a plate or elevated surface for one leg
- with the opposite leg, drive backward into a reverse lunge

Elevated reverse lunge

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

Dumbbell crunch alternating sides

Circuit 1 - AMRAP

- 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

- 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

- time is for both legs, switch halfway through

Lunge pulse

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

DB thruster 2

- High plank position with hands stacked below shoulders
- Using a dumbbell and opposite hand, drag the weight from alternating side of your body. 
- Shift positions and repeat on other side.

Plank Db drag

Circuit 2 - 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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