Name: Playbook - Camilla Akerberg - W4/D1 Full body toning
Uploaded: 2021-09-09T16:06:04.207Z
Duration: 45 min
Description: W4/D1 Full body 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 !

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

W4/D1 Full body toning

W1/D1 Full body toning

W1/D2 Circuit session

W4/D1 Full body toning

Community

More workouts from Camilla Akerberg

W4/D1 Full body toning

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Camilla Akerberg

Community