Name: Playbook - Camilla Akerberg - W3/D1 Full body toning
Uploaded: 2021-09-09T16:06:04.182Z
Duration: 45 min
Description: W3/D1 Full body toning

Jennifer

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) Leg press 12 reps
A2) dumbbell squat pulses 20 reps
A3) Bulgarian split squats 10 reps

Tri-set 2: complete these exercises one after the other 10 second break. Complete 3 rounds.
B1) single arm bent over row 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) Leg lifts 20 reps
C2) bug to hollow holds 10 reps
C3) 1 minute plank

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

GYM: Leg Press

- Stand with feet shoulder width apart and a dumbbell held at the chest
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for time or reps

Squat Pulses (Dumbbells)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

GYM: Bulgarian Split Squats

Tri-set 1

GYM: Single Arm Bent Over Rows

- 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)

Tri-set 2

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

ABS: Leg Lifts (Bodyweight)

- Tuck your knees and your elbows together 
- Extend both your legs and arms out
- Tuck back in

Bug to Hollow hold (Bodyweight)

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

ABS: Forearm plank (Bodyweight)

Tri-set 3

W3/D1 Full body toning

Asma

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

Katya

Amanda

W1/D1 Full body toning

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

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

This one was very difficult! But made it 😅

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 ?

W2/D1 Full body 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

W3/D1 Full body toning

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