Name: Playbook - Aubri & Liv - 5/4: FULL BODY HOME
Uploaded: 2024-05-13T00:37:02.152Z
Duration: 60 min
Description: 5/4: FULL BODY HOME

Do this full body workout or use today as an additional rest day

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES 

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Start with arms straight out to one side of your body
- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
* 10 reps each side

Straight arm crunches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Activation

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

* 15 reps per side

Bicycle Crunches

SUPERSET 1

2 Exercises. 3 Rounds.

SUMO SQUAT: push those knees out & engage those glutes.

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, touch dumbbells to the ground
- Stand up to full extension
- While standing preform an upright row

Dumbbell sumo squat + upright row

- Holding your legs extended up
- Hold a dumbbell in your hands 
- Sit up and reach for your toes with the dumbbell

Weighted toe touches

SUPERSET 2

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
* 10 per side

Lateral Band Walk

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

SUPERSET 3

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes
* if unable to balance, use hand not handling dumbbell to provide needed stability by holding on to a wall, machine, bench. 
* 10 reps per side

Dumbbell single leg RDL

- Start with your hands on a box/bench/chair/elv. surface
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Bend forward at your waist, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

BURNOUT (optional)

5/4: FULL BODY HOME

Tiffany

Avery

Ali Roberto

5/18: LOWER BODY GYM

Mobility workouts! Easy quick protein packed snacks!!

I’ve been loving the format of the workouts these past few weeks! I would love to see more stretching exercising at the beginning or the end!

Kamryn

5/17: BACK + BICEP GYM

Rachel

Felicia

5/15: FULL BODY STRENGTH GYM

Emily

Maddie

5/14: ARMS + ABS GYM

Made me feel powerful and like a bad ass!!

5/13: LOWER BODY GYM

Marina

Annie

5/18: LOWER BODY HOME

Deepika

Love it! Easy to follow and burns so good!!

Sandy

5/17: BACK + BICEP HOME

McKenna

Julia

5/15: FULL BODY STRENGTH HOME

kinsey

5/14: ARMS + ABS HOME

Holy cow what a burn!!! These workouts are exactly what I’ve needed. Thank you!!!

5/4: FULL BODY HOME

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