Name: Playbook - Chandler Nicoll - W2/D5: FIRE FULL BODY (optional)
Uploaded: 2023-12-31T16:45:55.142Z
Duration: 20 min
Description: W2/D5: FIRE FULL BODY (optional)

Holy moly I am sweating! That was super intense but I feel good!

Lisa

Jessica

Meeks

Intense! Was only able to do 3 rounds, and I didn’t use any weights.

Salvie

Ruby

Abigail

Fire Full Body Friday👏🏽👏🏽 

This day is an optional workout! If you do do it make sure to show yourself workin hard and tag me on social media🔥 #firefullbody This can act as a great cardio workout for the end of the week!

Equipment: 
A set of dumbbells or just grab household items!

Alright guys pay attention the rep count & the last two exercises are timed! 
Try to take minimal rest between exercises abs don’t go over 1 min of rest between rounds!

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

Ground to Press

One dumbbell 
One step up and one lateral
lunge equals one rep
Make sure to do both sides

Step Up to Lateral Lunge

Plank Position 
Tuck hips 
One push-up then one shoulder tap

Push-up to Shoulder Taps

Step back heavy in your front foot 
Slow & Controlled as you press weight overhead
Make sure to do both legs

Reverse Lunge w/knee raise to Shoulder Press

Option: drop to knees 

The goal is to avoid hip movement so squeeze glutes and core. Widen up feet if needed

Plank Front Walk to Palms to Elbows

Triceps Dips

Circuit 1

W2/D5: FIRE FULL BODY (optional)

Alyse

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Julianne

My arms were shaking and my shoulders ach!

W1/D3: HOME Upper Body B💪🏽

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W2/D5: FIRE FULL BODY (optional)

Community

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