Name: Playbook - Chandler Nicoll - W5/D5: FIRE FULL BODY (optional)
Uploaded: 2023-12-31T16:45:55.440Z
Duration: 30 min
Description: W5/D5: FIRE FULL BODY (optional)

Jessica

Oh wow.... I am sweating!! That was a heavy finish for this week!😅

Lisa

Ruby

Optional Full Body Burner!! 

Can be used as cardio fo the week! 

Equipment: 
Bench or couch 
Resistance Band

Push-up burn out🥵

You’ll do each for 20 seconds rest for 10 seconds between each exercise & 30 seconds in between each round

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

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

Lower body slowly to the ground 
Bring hands off ground 
Place hands back down and distribute weight even through hands
Press through keeping your body in a straight line 
(Avoid doing the worm on the way up)

Hand Release Pushups

Circuit 1

Lateral Lunge to reverse to curtsy to front Lunges 
Make sure to do both legs

Around the World Lunges

Start feet hip width w
Sit into squat down to knees 
As you step up throw feet back into plank position 
Jump feet forward and repeat

Knees to feet to pop Jack

Start on side of bench 
Place on foot on pressing through mid foot 
Explode and drive knee towards chest

Lateral Step Up w/power

Cross Toe Touch

Keep back flat on ground 
Drive hers into ground 
Use core to sit up (don’t bounce)

Sit Ups

Circuit 2

W5/D5: FIRE FULL BODY (optional)

Meeks

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!

W5/D5: FIRE FULL BODY (optional)

Community

More workouts from Chandler Nicoll