Name: Playbook - Chandler Nicoll - W2/D5 Full Body (Optional)
Uploaded: 2024-03-02T15:28:35.668Z
Duration: 45 min
Description: W2/D5 Full Body (Optional)

Robyn

Meeks

Full Body Burn! 

Equipment:
• One dumbbell or medium weight household item

5 exercises, each round will get progressively longer. Make sure as your get fatigued to not sacrifice your form. Rest or slow down if needed

Hinge at Hip 
Walk hands out to plank position 
Tap opposite hand opposite toe 
Walk hands back in and stand

Walkout To Toe Tap

Feet past hip width apart
Explode through toes 
Turning body 180 degree & landing back down into that squat position

180 degree Jump Squats

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Start with dumbbell at chest 
Sit up using core
Then press weight overhead

Sit Up to Press

Start in squat position 
Hands come to the ground & throw feet into plank position 
Drive knees to chest 4 times 
Then hop feet back into squat position 
Don’t stand back up
Repeat

Pop Jack to Running Man

Circuit 1

Get ready for your shoulders & abs to be on fire. 

The goal with all of these is anti hip rotation so make sure you are not rocking your hips side to side. Keep them stable by engaging your core & widen feet if needed

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Hands in line with shoulders 
Grab a dumbbell or item with opposite hand by crossing under your chest & pulling it over to you.

Plank Pull Through

Hands in line with shoulders 
Wide stance with feet 
Keep your straight and bring it up in line with your back
Slow on the way down

Plank Arm Raises

Abs Circuit

W2/D5 Full Body (Optional)

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

Ruby

W2/D1 Legs: Glutes & Hamstrings

Julianne

W2/D2 Upper Body & Core

Kori Danielle

W2/D3 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W3/D1 Legs: Glutes & Hamstrings

That was killer 🔥 
My shoulders and abs were burning

W3/D2 Upper Body & Core

I looked over everything before starting and though “oh this is an easy one!” NOPE!!!! Loved it though 💪🏼

W3/D3 Upper Body & Core

I think you were trying to kill my legs with today’s workout 😂

Perfect workout to do at work during my prep!

W3/D4 Legs: Quads & Glutes

well i was excited for my “30” min workout and sikeeee b it took 75 min for me🙃

W2/D5 Full Body (Optional)

Community

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