Name: Playbook - Chandler Nicoll - W3/D1: 12 Days Of Fitmas Day 1
Uploaded: 2023-07-19T23:59:25.415Z
Duration: 60 min
Description: W3/D1: 12 Days Of Fitmas Day 1

Robyn

Ruby

Sasha

Week 3 of the winter challenge AND Day 1 of the 12 Days of Fitmas🎄 


Glutes & Hammies🍑 with a little bit of spice at the end
This workout can be done at home or at the gym. It is completely done with dumbbells! If you want to use a barbell you can and if you’re at home and only have a band/household items that is okay too! Substitute where you need to make it fit what you have 🙌🏽 Exercise doesn’t have to be done one way so make sure to adjust where needed with what equipment you do/don’t have! 

If you have any questions or need some tips write me a msg friend! We are all on this fitness journey together and I am here to help!

Grab two dumbbells 
Keep chest up back straight 
Hinge at hips, push glutes back 
Only go down to your range of motion 
Using hamstrings/glutes to move weight

Dumbbell Deadlifts

Squeeze your glutes at the top
Keep chin tucked

Dumbbell Hip Thrusts

Super set

Grab one or two dumbbells 
Cross one leg behind the other slightly 
Drop back knee heavy in front heel

Dumbbell Curtsy Lunges

Place one leg on the bench 
Push hips back, hinge bringing chest parallel to the ground 
To your range of motion 
You should feel this in your hamstrings & glutes

Bench SL Deadlifts

Constant Tension Sumo Squats

Superset

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Lay flat on the ground 
Arms above your head & legs extended 
Using core drive knees to chest and hands by your knees
Slow on the return

Power Sit Ups

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

Christmas Core 🎄🎄

W3/D1: 12 Days Of Fitmas Day 1

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

W3/D1: 12 Days Of Fitmas Day 1

Community

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