Name: Playbook - Aubri & Liv - W4/D6 FULL BODY
Uploaded: 2024-04-28T18:06:17.716Z
Duration: 50 min
Description: W4/D6 FULL BODY

Sandy

Una de mis rutinas favoritas ❤️❤️

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.

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- 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

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up one at a time 
- Lower with a slow controlled motion while pushing the other dumbbell up
* 10 reps per side

See Saw Shoulder Press

- 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

Activation + Warm Up

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Dumbbell Reverse Lunge

- Sit on the bench with your back straight and legs extended 
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement
* 10 reps each side

Alternating seated shoulder press

- 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

SUPERSET 1

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, lifting up onto your toes at the top

Prisoner squat + calf raise

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest
* 10 each side

Sprinter lunge

SUPERSET 2

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side
* 10 reps each side

Dumbbell lateral lunge w/ knee to chest

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit 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.

- One arm will lift the dumbbell in a front raise, while the other completes a lateral raise
- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

L-Raise

- Lay on your back, and hands holding dumbbells in the air 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Weighted Lying Leg Raises

BURNOUT (optional)

W4/D6 FULL BODY

Loved the workout! I am really sweating! My only recommendation would be to have an actual class where I can see you doing the entire workout with me. Talking me thru the reps and telling me to keep going. I like the feeling that I’m not doing this alone. Otherwise, well done ladies!! Excited to lose my baby weight!

Stephanie

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

New moves I haven’t done with other workout programs. I will definitely be sore tomorrow (in a good way!!)

Rachel

Joely

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

W4/D6 FULL BODY

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