Name: Playbook - Aubri & Liv - W1/D6 FULL BODY
Uploaded: 2024-04-01T02:51:44.863Z
Duration: 50 min
Description: W1/D6 FULL BODY

Marianna

Joely

Emily

Savannah Bos

Cara

aleena

Gracie

Paige

Maggie Roberts

Catherine

Such a good, enjoyable full body workout to do with minimal equipment- definitely felt the burn!!

Payton

Melissa

Maddie

Isabella

First time making it through the burn out 🔥

Julia

A burner! The overhead dumbbell push lunges were the hardest part for me.

Mykelle

Jalynn

Tonya Forst

Skye

Ahhh another amazing one ladies! challenging and sooo much fun!

Shannon

Katie

Amanda

Bryn

Lilly

Just what I’ve been looking for! Love the format and love how I feel after - good sore!

Meghan

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable
*15 each side

Butt kicks

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

-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

*10 reps each leg

Reverse Plank Crunches

Activation + Warm Up

This is part B of the activation. 2 exercises. 4 minutes. Complete as many rounds as possible with no rest. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Activation B

- From a standing position take one giant step forward
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With dumbbells in hand press the dumbbells overhead 
- Reverse the movement back to starting position 
- repeat on the opposite side
* 10 each side

Forward lunge w/ dumbbell shoulder press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

SUPERSET 1

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
* 10 per side

Alternating hammer curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- grip the dumbbells with palms facing away from you 
- 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 reverse grip

SUPERSET 2

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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
* 12 each side

Bicycle crunches

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower one dumbbell until elbow touches the floor
- Press dumbbell up to starting position
- Repeat on other side
* 10 each side

Dumbbell Floor Press Alt.

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.

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to land in a squat 
- Repeat on opposite side
- If using weight, hold dumbbell in a goblet position.

Reverse lunge to squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

BURNOUT

W1/D6 FULL BODY

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W1/D6 FULL BODY

Community

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