Name: Playbook - Chad Lopez - W1/D4 Full Body Strength & Conditioning
Uploaded: 2023-07-18T03:04:15.346Z
Duration: 20 min
Description: W1/D4 Full Body Strength & Conditioning

Full body conditioning and strength 

Workout not for the faint or weak. This full body absolute body bagger will have you sweating and reaching for a protein shake after.

Full Body Conditioning & Strength

Fun circuit designed to get the HR rising and defining muscles in the process. 6 exercises in a HIIT format for the ultimate full body workout

- Begin with DB in both hands
- Step backward with the first foot and lower until both knees are 90 degrees 
- Push through the back toe and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

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

Dumbbell high pull

- Starting on your back, hold dumbbells in hands
- Bring right knee to chest and extend left arm for single arm chest press 
- Perform bicycle chest presses alternating and squeezing your core

Alternating Bicycle Press

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling while rotating until your tricep is above your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Using a DB/KB or step, start with right foot on top 
- Lightly toe tap DB while performing alternating high knees
- Engage core and drive arms with your knees

Dumbbell alternating toe taps

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Full Body

W1/D4 Full Body Strength & Conditioning

W1/D1 Workout 1 - Chest & Triceps

W1/D2 Leg Day W2

Would like some guidance on proper form and technique also for the one where you hold dumbbell and do high knees does it matter which are you use?  Just some questions that beginners will ask.

W1/D4 Full Body Strength & Conditioning

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