Name: Playbook - Brittan Pack - MFM w3d4 total body
Uploaded: 2024-01-26T12:12:41.733Z
Duration: 25 min
Description: MFM w3d4 total body

Thanks for helping me feel more energy each day!

Lisa

Total body day! I think this workout is so fun and dynamic! It will leave you dripping! 😅 
Make it a great one!
Brit

AMRAP = as many rounds as possible!
For this workout, do as many rounds as you can in the 25 min time period OR do 5 rounds of the circuit. Your choice, have fun!

-perform 6 skier shuffles (legs front and back) then come into a squat = 1 rep
- to modify, march the skier shuffle

6 skier shuffle squat with weight

-to perform a tricep push up, hands underneath your shoulders, your elbows are in tight, pointing to the back of the room, scraping your rib cage as you lower down and push back up.
-Push all the way back into a down dog position
-Reset in plank, lower back down into your tricep push up
-modify on your knees

Tricep push up to down dog

-on your knees, lean back, squeezing your glutes and core
-hold the lean back hinge position and perform a bicep curl
-active your quads to return to starting position

Camel hinge + bicep curl

-perform a reverse lunge by stepping back with one leg, both knees bending to 90 degrees, holding one weight overhead with both hands, alternate legs
-to modify, bring the weight to your chest or put the weight down

Reverse lunge with overhead weight hold

-5 reps each side
-on hands and knees, lift opposite arm and legs out straight (to modify, hold here)
-move hand and leg out to the side as far as you can go while holding your core tight and straight hips/back 
-squeeze and return to center, bring arm and leg in to your core for a crunch, repeat on same side for reps

Deviated bird dog

-come into a glute bridge, hold 1 weight in both hands up over your chest
-March one knee up, keeping your core and glutes tight, hips even, go slow and controlled
-alternate legs 
-to modify, don’t use a weight and march or just hold glute bridge

Glute bridge march with overhead weight

Full body circuit AMRAP

MFM w3d4 total body

Second round of this and I can feel myself getting stronger!

Jess

Amazing, great start that made me feel good

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d3 chest + triceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM w3d4 total body

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