Name: Playbook - Aubree Aldous - W1/D4 FULL BODY
Uploaded: 2023-04-13T02:50:34.944Z
Duration: 35 min
Description: W1/D4 FULL BODY

Love the combinations of movement. 👌👌👌

Bree

- 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

- complete 15 reps per side, 30 reps total
- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pulse

Frog Crunch

Circuit 1

- complete 10 reps per side, 20 reps total
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

Curl to press

- complete 10 reps per side, 20 reps total
- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold
- Lower back to starting position

Glute bridge hold

Circuit 2

- complete 10 reps per side, 20 reps total
- Elbows wide and parallel with shoulders
- Alternating arms, extend weight fully overhead, return to starting position.

Alternating military press

- complete 8 reps per side, 16 reps total
- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo squat pulses

- complete 10 reps per leg, 20 reps total
- 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

Circuit 3

W1/D4 FULL BODY

Aubrey

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

W1/D3 BACK

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

Shannon

W2/D3 BACK

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

W2/D4 FULL BODY

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W3/D2 LEGS

W3/D3 BACK

W3/D4 FULL BODY

W3/D5 CORE + CARDIO

W4/D1 ARMS

I love these work outs! Thanks 🤍🤍🤍

W1/D4 FULL BODY

Community

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