Name: Playbook - Chandler Nicoll - W4/D3: FIRE FULL BODY
Uploaded: 2024-03-02T15:28:35.858Z
Duration: 20 min
Description: W4/D3: FIRE FULL BODY

Chandler

Nicole Chen

Whew, girl!!!  That was a tough workout!  Those plank arm raises don’t look that bad….until you do them!!!

Lena

Fire Full Body👏🏽💪🏽

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

W4/D3: FIRE FULL BODY

Meeks

Great warm up! New moves, feeling motivated 🤗

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

W4/D3: FIRE FULL BODY

Community

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