Name: Playbook - Bambi fitness fitness - W1/D3 full body
Uploaded: 2024-01-05T20:04:31.681Z
Duration: 60 min
Description: W1/D3 full body

W1/D3 full body session  !
In today session  we will be targeting our full body  

Use full body   warm up guide before you start to work out to activate muscles!

Use upper body stretch guide at the end of
the session

If you have any questions feel free to contact me through Direct message on instagram

When completed the 1st exercise move onto the 2nd workout with no rest

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box dips

Load 1

When you complete the 1st workout move onto the 2nd workout with no rest

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels  exploding up  extending your legs & then repeating again

Trx jump squat

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Load 1 condition

Place two dumbbells on each side of a flat bench. 

Lie down with your chest on the bench and grab ahold of a dumbbell in each of your hands. You can spread your legs on the floor to provide yourself with extra support. 

While making sure you are keeping a slight bend in the elbows, begin to lift both of your arms out to the sides to shoulder height. 

Hold in this position for a count of two then slowly begin to lower the dumbbells to starting position. 

Repeat these steps for your desired number of reps and sets.

Rear delt flys

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Load 2 condition

Using one arm Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Single seated row

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- perform a mountain climber 
- Walk hands back towards your legs and stand up

W1/D3 full body

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