Name: Playbook - Aubri & Liv - W3/D6 FULL BODY
Uploaded: 2024-04-01T02:51:44.962Z
Duration: 50 min
Description: W3/D6 FULL BODY

Thought this one was going to be easy😅

Erin

Very good. Wished it had one more set to make it a little longer.

Sandy

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

- Sit up with arms outstretched and legs with a 90° bend 
- Keep your core engaged 
- Focus on breathing as you fully extend your body into a hovering position
- Return to starting positions

Accordions

- Start with your feet close together in a squat position 
- Staying low you will then jump out into a wide squat 
- Hop back to starting position
- Repeat

Low pop squats

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.

- 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

- Lay on the floor with legs wide and hands up by your head
- Engage your core to lift your body off the floor
- When you’ve reached a full sitting position, slowly roll back down to a lying position

Sit ups

Activation B

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell Goblet Sumo 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

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

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/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

Maggie Roberts

W2/D3 SHOULDERS + ABS

Jessica

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W3/D6 FULL BODY

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