Name: Playbook - Brittan Pack - W2/D1 total body strength
Uploaded: 2023-12-26T19:39:40.472Z
Duration: 30 min
Description: W2/D1 total body strength

- Place a band just above the ankles
- in a slight squat, step out to the side 2 - 4 steps
- repeat the other direction
- one direction = 1 rep

Banded lateral walk

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Row the dumbbell high and wide retracting your shoulder back
- Lower with control

Dumbbell high/wide row

W2/D1 tbs circuit 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
*perform number of reps for each arm

Dumbbell tricep kickbacks

*perform reps on each leg
- start with feet under hips, step one foot back so when you bend your knee it’s level with your opposite heel
- aim to tap your back knee on the ground 
- Push up through your front heel to a standing position
- keep core tight and chest up

Staggered goblet squat

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- jump from narrow squat to wide squat
- travel 2 hops forward, 2 hops back

Travel in/out squat hops

W2/D1 tbs circuit 2

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- bring other down come through a plank and twist to other side

Side plank (alternating)

- Start in a plank position
- Keep your core engaged
- Bring knees down to the ground
- Return to starting plank position 
- repeat

plank knee drops

W2/D1 tbs circuit 3 core

W2/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

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/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!

W2/D1 total body strength

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