Name: Playbook - Brittan Pack - W1/D1 total body strength
Uploaded: 2023-12-26T19:39:40.433Z
Duration: 30 min
Description: W1/D1 total body strength

Such a good whole body workout! Challenging but doable.

Jess

Easy to learn moves but kicked your butt! I love brittans workouts! 👏👏 totally recommend following her and working out with her to anyone!

Marné

Complete 2 rounds for 30 min or 3 rounds for 45min!

Slight lean forward, core tight, beach neutral. Don’t swing the weight

Rear Deltoid Raise

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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

Dumbbell lateral lunge w/ knee to chest

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

W1/D1 TBS circuit 1

- Lying on the floor with knees bent 
- Lower weights to your chest level, elbows brushing your sides
- Press dumbbells back up over your chest

Dumbbell floor chest press (Narrow)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Alternate arms

Dumbbell bicep curls alternating

*perform set of rep on each leg
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Stand in a wide toed out stance 
- Lower into a squat and pulse (modified) or hop

Sumo squat hop

W1/D1 TBS circuit 2

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and pull your elbows down by your sides, squeezing your lats 
- Reverse the movement back to starting position

Superman lat squeeze

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

W1/D1 TBS circuit 3

W1/D1 total body strength

Nice upper body workout. I did the three rounds of each set and I could feel the burn in my arms and lats!

W1/D2 Upper Strength + cardio

W1/D3 total body

W1/D4 cardio

W1/D5 Lower Strength

W2/D1 total body strength

W2/D2 upper strength + cardio

Ooh this was a good full body workout.  Got my muscles burning and my heart pumping.

W2/D3 total body

W2/D4 cardio

W2/D5 lower strength

This got me sweating! Took me about 50 minutes to get through 3 rounds, but I did it!

W1/D1 total body strength

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