Name: Playbook - Aubri & Liv - W3/D6 FULL BODY
Uploaded: 2024-04-01T02:51:44.915Z
Duration: 50 min
Description: W3/D6 FULL BODY

Erin

Gabi

Lauren

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.

- 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

- 3D lunge has 3 separate lunges that you will perform.
- First, the forward lunge. Stepping forward, ensuring that your knee doesn't go over top of your toes. Kneeling tall over top of the back leg.
- Return.
- Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you.
- Third, the reverse lunge. Step back and return to standing position.
- All three lunges on one side is one rep
* work both sides. 3 per side.

3D Lunge

- Holding Dumbbells, thank alms face up and arms are bent at a 90° angle
- Keep core tight and extend arms out in front of you

Serve the platter

- 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

Activation + Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise
*10 each side

Dumbbell single leg hip trust

- Sit against a bench 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

Bench Frog pumps

SUPERSET 1

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated
* 30 reps per side

Flutter kicks

- Sit on the floor with your back straight and legs extended 
- Press both dumbbells overhead
- Bring dumbbells down 
- Push dumbbells back up
- Keep your core engaged throughout the movement

floor seated shoulder press

SUPERSET 2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
* drop to your knees if needed

Push up

- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
* Work both sides
* 10 reps each side
* add weight to challenge

Forward to backward lunge

- Crunch up lifting your shoulders and upper back off the ground 
- At the same time lift your bent legs 
- Release Upper Body & lower body at the same time
- Repeat

Bent Knee V-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.

- Raise your arm keeping a 90° bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell bent lateral raises

- Hold single dumbbell in both hands
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Waiter Curl

BURNOUT (optional)

W3/D6 FULL BODY

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Emily

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

Taylor

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

This was fun, recommend adding a shoulder warm up at the beginning my only issue.

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Kinlee

W2/D2 CHEST + TRICEP

I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

Emma

Molly

Cote

W2/D3 SHOULDERS + ABS

Day 19 of 75Hard! Moving and Grooving😎🤩🥳

W2/D4 LEGS

Stefanie

W2/D5 BACK + BICEPS

hadley

The best workout I’ve done in FOREVER!!! All the way from South Africa 🇿🇦💛

Aran

W2/D6 FULL BODY

Megan

W3/D1 LEGS

Holly

W3/D2 CHEST + TRICEP

Noelle

W3/D3 SHOULDERS + ABS

Anna

W3/D4 LEGS

Is it just me or has this week’s workouts taken it up a notch? Loving them 🙌

W3/D5 BACK + BICEP

Khloe

Worst workout… in the best way possible

Grace

W4/D1 LEGS

Amanda

Courtney

W4/D2 - CHEST + TRICEP

W4/D3 SHOULDERS + ABS

W4/D4 LEGS

W4/D5 BACK + BICEPS

Day 41 of 75HARD!!! Don’t know how I would do it without this program!! I do one of your workouts and then a walk/run everyday 🤩🤩🤩🫶

W3/D6 FULL BODY

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