Name: Playbook - Chandler Nicoll - W2/D3: FULL BODY
Uploaded: 2024-03-02T15:28:35.811Z
Duration: 25 min
Description: W2/D3: FULL BODY

Jennifer

Abigail

Nicole Chen

Teresa

All you need is two dumbbells or a couple of house hold items for this one! 

Get ready for a good sweat🔥

Drive knees towards chest as quick as you can 

Option: stationary March driving knee to chest

Knee Highs

Feet hip width apart 
Sit heavy in heels into squat
Explode through toes bringing feet together 
Then back out into squat

Squat Jacks

Sit heavy in your heels 
Explode through your legs pressing the weight overhead 
One fluid movement

Ground to Press

Band around knees 
Press through heels 
Squeeze glutes the entire time

Banded Glute Bridges

Straight line from head to heels 
Hands in line with shoulders 
Squeeze glutes & core to avoid hip rotation 
Widen up feet as needed

Plank Shoulder Taps

Back flat on ground, tuck hips
Using core sit up & tap opposite toe 
Repeat on other side

Alt. Cross Toe Touch

Circuit

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

Rotate at spine 
Opposite knee opposite elbow 
Hold for 1 second

Bicycles

Keep back flat on ground 
Drive hers into ground 
Use core to sit up (don’t bounce)

Sit Ups

Abs🔥

W2/D3: FULL BODY

Meeks

Great warm up! New moves, feeling motivated 🤗

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Killer workout....dead ☠ but with energy lol

W2/D3: FULL BODY

Community

More workouts from Chandler Nicoll