Name: Playbook - Chandler Nicoll - W3/D5 Full Body (Optional)
Uploaded: 2024-03-02T15:28:35.695Z
Duration: 30 min
Description: W3/D5 Full Body (Optional)

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

Ericka Najera

Ruby

Full body burn to finish your week! This is an optional workout but if you feeling up to it this one will definitely get your heart rate up! 

Equipment: 
• Resistance Band 
• Sturdy Chair or couch 
• Towel or socks

Full Body work 5 exercises no rest in between. Then take your recovery

Start with feet hip width apart 
Chest up core tight 
Sit heavy in heels, down to 90 degrees 
Come about 1/3 of the way up and back down into the squat 
Then stand all the way up 
That is one rep

1 & 1/3 Squats

Start on one side of bench 
Pressing through the foot on the bench 
Lower slowly 
Immediately crossing the same leg behind the other into curtsy lunge 
Make sure to do both sides

Lateral Stet up to Curtsy Lunge

Feet hip width apart 
Hinge at your hips bringing hands down to ground 
Walk hands out into plank position 
Jump feet forward into squat (don’t stand up) 
Jump feet back 
Walk hands back and stand up

Walkout to Pop Jack

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

Triceps Dips

Circuit 1

Two towels under feet 
Drive one knee towards elbow then the other followed by both knees

Slide Running man to Knee Tuck

Start in plank position 
Rotate at spine driving knees to opposite elbow.
Repeat on other side

Slide Oblique Knee Tucks

Place two towels under feet 
Squeeze core driving feet towards your hands to your range of motion

Slide Pikes

Ab Burner

W3/D5 Full Body (Optional)

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

Bailey

Aidalynn

Meeks

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

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.

W2/D1 Legs: Glutes & Hamstrings

Julianne

W2/D2 Upper Body & Core

Kori Danielle

W2/D3 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W2/D5 Full Body (Optional)

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/D5 Full Body (Optional)

Community

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