Name: Playbook - Aubri & Liv - W1/D1: FULL BODY FRENZY
Uploaded: 2024-04-26T16:11:22.480Z
Duration: 45 min
Description: W1/D1: FULL BODY FRENZY

Trying to get back on track! This was a good start!

Julie

Jasmine

Jordyn

Ashlee

Taylor Martin

Would love more core/ab exercises incorporated (aside from the warmup and the dead bugs)

Daisye

It would be helpful to add weight suggestions!

Kathryn

Hannah

Took me way longer than it should’ve probably 🥵 so good!

kassi

Emily

Hailey

Haley

Abbigayle

DRIPPING an ungodly amount of sweat but this was so good

Jamie

kendall

Laura

Caroline

Broooo way to start off the challenge 👏🏼💪🏼🫡☠️🔥

Sydney Halfmann

Amber Slavens

Gabby

Anna

I’ve been in the biggest workout rut and this workout was just what I needed! Excited for the next 4 weeks💜

Amanda

First real workout postpartum and it was perfect!

Jena

Emma

Carmen

Maria

Aspen

so excited for this program!! perfect way to start spring 🌷

Elle

Been in a rut lately at the gym as a post-collegiate athlete but this was the first playbook workout I’ve done and I LOVED it! Sweat hard & felt my muscles working too!

Emily Hobus

courtney

Totally worked a sweat in this one!!! Feel so good and accomplished afterwards😆

Christina

Taylor

Olivia

Avery

Loved this workout!! 🥵 Is there anyway to make the timer sound quieter? 😂

Kirsten

Loved this first workout! Feels so good to switch things up 🤪

Ashlyn

Rachel

Felicia

Courtney

Kiana

London

Welcome to day one of the SPRING INTO ACTION PROGRAM!! 

We are SO excited that you're here, and excited to see you crush these workouts & your goals over the next month! 

This program can be done at all skill levels: beginner, intermediate, or advanced. Choose weights that challenge you, but still allow you to keep proper form!

Keep track of what weight you're using and try to progress throughout the program by upping the weights every week! 

Reach out to us in the DM's on this app, the community section, OR on social media if you have any questions! 

We are here to support you & cheer you on EVERYDAY! Good luck & have fun. You’re amazing…we couldn’t be more proud of you. 

Let’s goooooo!!!

This is an OPTIONAL add to your workout. Please note, if you choose to add it, it will add time onto the suggest time it takes to complete this workout! 

We are always using our core/abs when performing any kind of movement or lift. Yes, even when you are lifting legs, you are working your core! That is why it is super important to activate them/warm them up before going into a workout. It will also help us work the core muscles deeper.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

Plank Dumbbell Drag

- Keep your core tight 
- Lean from one side to the other

standing oblique crunches

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Alternate lifting knees up to your chest

Reverse Plank Crunches

CORE ACTIVATION (OPTIONAL)

1. Start by standing with your feet hip-width apart.
2. Take a step forward with one foot, keeping your torso upright and your core engaged.
3. Lower your back knee towards the ground, aiming to bring it as close to the floor as possible.
4. Simultaneously, bend your front knee to a 90-degree angle, ensuring that your knee does not extend past your toes.
5. Keep your weight evenly distributed between your front and back foot, and maintain a straight back throughout the movement.
6. Push through your front heel to return to the starting position.
7. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
*12 each side

Ass To Grass Split Squat

1. Stand with your feet in a staggered stance and hold a dumbbell in each hand. Start with lighter weights and gradually increase as you become more comfortable with the exercise.

2. Bend your knees slightly and engage your core muscles to maintain stability throughout the exercise.

3. Extend your left arm forward, keeping it at shoulder height, and simultaneously retract your right arm back towards your body, as if you're throwing a punch.

4. Quickly switch the position of your arms, retracting your left arm and extending your right arm forward. Imagine you're punching with each arm alternatively.

5. Continue alternating the punches, maintaining a quick and controlled pace. Focus on keeping your core engaged and your movements fluid.

*12 each side

Dumbbell Jabs

SUPERSET 1

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
* 10 reps per side

Dumbbell bulgarian split squats RIGHT

Dumbbell bulgarian split squats LEFT

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

SUPERSET 2

- Raise your arm keeping a slight bend at the elbow 
- Raise dumbbells overhead  
- Lower with a slow controlled motion

Around the world lateral raises

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

SUPERSET 3

- Holding dumbbell in goblet position
- Step back and lower down until both knees are at 90 degrees
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- perform a goblet squat
- Step back & lower down with opposite leg

goblet reverse lunge + squat

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

*12 reps each side

Dumbbell ISO bicep curls

SUPERSET 4

Tricep Kickback to Press

*10 each side

feel free to add weight (dumbbell in hand) to increase lifting challenge

Deadbug

SUPERSET 5

W1/D1: FULL BODY FRENZY

START HERE

WEEK 1: RECIPES

Grace

Josie

W1/D2: SHOULDERS ON FIRE

Super effective workout and satisfying to finish! Hard but manageable.The app is really nice and clear with instructions on how to have the right technique. Thanks girls! Xoxo

Lisa

For the burnout, the video shows a weighted sumo squat pulse followed by unweighted consecutive sumo squat pulses, but the description just saws weighted sumo squats followed by the unweighted sumo squat pulses. Can you clarify if the weighted should be a 2-pulse sumo squat or just a sumo squat?

My legs are SHAKING! Love that these workouts take under an hour!!!

Morgan McQueen

W1/D3: LEGENDARY LEG DAY

W1/D4: ACTIVE REST DAY

It was pretty long. I enjoyed it, I feel like it just took a little longer to complete

OLIVIA

Definitely took me longer than 50 min but such a good burn! Would love if there was a note about a) weight suggestions and b) what muscle you should be working because with arms it’s especially easy to do it incorrectly and keep it all in your traps/shoulders

W1/D5: UPPER BODY BURN

Sandy

My legs are shaking!🫨 such a good leg workout!

Loved that this workout was a change from all the circuits! My legs are trembling

W1/D6: LEGZ 4 DAYZ

W1/D7: REST DAY

The food and snack options did not have a recipe attached, just a video. Only the goulash had ingredients and instructions listed.

Jordan

These were all really good and really helped me stay on track and heathy

WEEK 2: RECIPES

Every single workout in this spring program has wrecked me in the best way! Such a good change to my routine 💪🏻

Hilary

W2/D1: ULTIMATE UPPER BODY

Quite the burn. Makes me feel strong 💪🏽

That 8 min circuit was amazing 🔥🔥🔥🔥

W2/D2: LEGAROOS

Had to modify the Copenhagen plank. Fun to have something to work towards.

Tiffany

W2/D3: FULL BODY FUN

Loving having days to play tennis & still get workouts in! Active recovery is good for the soul.

W2/D4: ACTIVE REST DAY

Brooklyn

Buns on fire after those hip thrusts at the end! Took me 40 min + the ab activation set

W2/D5: BOOTY SCULPT

Don’t discount the prayer presses. They lit my arms on fire. 🔥

My arms feel like one of those crazy long blow up people at a car sales lot. But in the best way possible!! 🤪🤩 Felt that burn!🔥

W2/D6: UPPER BODY SLAY

Did this and an outdoor 4 mile hike!🤩🤩

W2/D7: REST DAY

WEEK 3: RECIPES

W3/D1: POWER LEGS

5 rounds really makin me grateful for the 3 rounds after 💀😂🔥

Awesome shoulder burn! 3 weeks in and already seeing a difference in arm definition.

W3/D2: SHOULDER SURRENDER

So good!!! Would love a couple of more ab exercises in there

W3/D3: FULL BODY FRENZY

W3/D4: ACTIVE REST DAY

Can feel my butt rounding out now. 🍑 😂

W3/D5: LOWER BODY BURN

loved that upper body one and how it was spread out

Such a good shoulder blitz. Felt strong on week 3 and weighted up. 💪🏻💥

W3/D6: UPPER BODY DEMOLISHER

W3/D7: REST DAY

WEEK 4: RECIPES

Probably one of the most fun full body workouts I’ve done!

this is my day two doing your workouts and wow I have never felt my muscles that much before what a great workout I can’t wait to show up every day this week 💕

W1/D1: FULL BODY FRENZY

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