Name: Playbook - Camilla Akerberg - W2/D1 Full body toning
Uploaded: 2021-09-09T16:06:04.153Z
Duration: 45 min
Description: W2/D1 Full body toning

This one was very difficult! But made it 😅

Amanda

I did conventional deadlift instead of DB Romanian deadlift. I try to challenge myself for each exercise ! It was nice can I ask how to make it longer ? Or is it enough ?

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

Tri-set 1: complete these exercises one after the other 10 second break. Complete 3 rounds.
A1) Walking lunges with dumbbells 15 reps
A2) Romanian deadlifts with heavy dumbbells 12 reps 
A3) Squat jumps 20 reps

Tri-set 2: complete these exercises one after the other 10 second break. Complete 3 rounds.
B1) Lat Pulldowns 12 reps 
B2) Dumbbell Chest press with leg lifts (bench) 12 reps
B3) Seated shoulder Press 12 reps

Tri-set 3: complete these exercises one after the other 10 second break. Complete 3 rounds.
C1) Bicycle abs 30 reps
C2) 1 minute plank
C3) Mountain Climbers 30 reps

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand back up
- Step forward and repeat

GYM: Walking lunges (Dumbbells)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Romanian Deadlifts- RDLs (Dumbbells)

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Squat Jumps (Bodyweight)

Tri-set

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

GYM: Lat Pulldowns

- Lay back with your knees bent 
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor while extending your legs out
- Press both dumbbells up to starting position while pulling your legs back in

Chest press on floor with leg lifts (Dumbbells)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

GYM: Shoulder press (seated)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

ABS: Bicycle Abs (Bodyweight)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

ABS: Forearm plank (Bodyweight)

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Mountain Climbers (Bodyweight) - knees to opposite elbow

W2/D1 Full body toning

Asma

It was great!!! I really felt my heart racing and had a great time while training

Katya

W1/D1 Full body toning

The workout was great, it pushes me beyond my regular workout. Love it.

Jennifer

It was challenging, but I can definitely feel my body working out and toning!

your workouts are killer !! havent been this sore in a long time HAHA

Megan

W1/D2 Circuit session

In the first tri-set q exercise is missing

W1/D3 Legs & Abs toning

I love your workouts! Motivate me a lot ❤️❤️

Elisa

It was amazing !!! 🤩 I did 20 step for walking lunges and 15 reps for chest press leg lift

W1/D4 Circuit

I add a triset for biceps, and there is a problem for the second triset, the some exercise are missing

W1/D5 Upper Body & Abs toning

W2/D2 Circuit session

Was good too ! Increased weight ! But I felt quite tired so focus on the sensation of my muscle working, mind muscle connection

W2/D3 Legs & Abs toning

Good ! Can I ask does the sprint bike need to be done 3x30 sec each time ?

W2/D4 Circuit

Made all five day. Yah!! I got this. Thank you.

I added a superset for biceps 
And did 50 reps for bicycle and do plank with hip dip 
A great shoulder burn

W2/D5 Upper Body & Abs toning

W3/D1 Full body toning

Good and challenging but not as something stressfull.
Did 20 lunges steps with 2x 8kg DB 
Abs challenge myself with every exercises ! 
Was hard my legs are congested 😂❤️

W3/D2 Circuit session

W3/D3 Legs & Abs toning

🥵
Did 30sec x3 with assault bike sprint 
My legs are dead !
Did 4 circuit

W3/D4 Circuit

Three weeks in, and seeing some result. Yah. Thank you v

I added 1 superset for biceps, and did 4 circuits for abs

W3/D5 Upper Body & Abs toning

Good ! 
But my legs are so sore I can’t lift heavier than last week.
I did 4 circuit for the abs, 2 which you exercices and then did 20 sit up reach, 30 bicycles and 30sec side plank each side for 2 circuit needed change to be more fun !

W4/D1 Full body toning

I enjoy circuit so much I will add this into my routine

W4/D2 Circuit session

W4/D3 Legs & Abs toning

Did 4 circuits ! 
And did assault bike instead of rowing which was so harder! 🥵

W2/D1 Full body toning

Community

More workouts from Camilla Akerberg