Name: Playbook - Chandler Nicoll - W3/D5: FIRE FULL BODY (optional)
Uploaded: 2023-12-31T16:45:55.242Z
Duration: 20 min
Description: W3/D5: FIRE FULL BODY (optional)

Jessica

Meeks

Ruby

Uff that was painful but good 😅💪🏼

Lisa

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: 
Resistance bands 
A dumbbell or household item

Hinge at hips 
Walk hands out 
Right into a pushup
Walk hands back in to starting stance

Walkout to Pushups

Hinge at hips pushing hips back 
Then sit heavy into heels into squat 
On the way up extend legs then press through heels up

Kang Squat

Band above knees 
Start feet hip width apart 
Step one foot slightly in and out then the other 
4 steps forward 4 steps back

Monster Walks

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

Feet hip width apart 
Sit in squat 
Bring hands to ground and jump feet to plank position 
Jump feet back and explode through toes into jump

Option: walk feet out & in

Burpees

Circuit 1

Start with knees on ground 
Sit in squat position 
Then explode into jump squat

Knees to Jump Squat

BW Squat W/Pulse

Burnout

W3/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!

W3/D5: FIRE FULL BODY (optional)

Community

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