Name: Playbook - Chandler Nicoll - W6/D5: OPTIONAL Full Body Circuit
Uploaded: 2023-12-31T16:45:55.424Z
Duration: 30 min
Description: W6/D5: OPTIONAL Full Body Circuit

Ruby

Rayanna

This workout is optional and is the FINAL day of the challenge.
Great job👏🏽👏🏽 

It’s one full body circuit and higher intensity to get your heart rate up! Perfect for some extra cardio. Take your time, do your best to stick to the rest periods and get it done💪🏽

I am so proud of you and I cannot wait to hear what you think about the past 6 weeks! Keep me updated and make sure to join the group Facebook page if you haven’t already!

Start in kneeling position
Place dumbbell above shoulder opposite the leg that is forward 
Shoulder Press Overhead 
Press heavy in front heel & stand up. Bringing knee to chest 
Right back down to kneeling position

SA Kneeling Shoulder Press to Stand w/knee raise

Hold weight at chest 
Feet hip width apart 
Sit heavy in heels for squat and explode pressing weight overhead

Squat to Press

Grab a weight or household item 
Step into curtsy lunge first 
Then into the kickstand deadlift 
That is ONE rep

Curtsy Lunge to KS Deadlift

Chest Up, back straight 
Hinge at hips
Use glutes & hamstrings to move weight to shoulder height no higher

KB/DB Swings

Hands in line with shoulders 
Black flat and in line with hips 
Knees under hips 
Tap one shoulder then the other 
Option: drop knees

Table Top Shoulder Taps

Stack Feet & tuck hips
Creating straight line from head to heels 
Drop hip to the ground 
Feel in your obliques 
Option: drop bottom knee

Side Plank Pulses

Full Body Circuit

W6/D5: OPTIONAL Full Body Circuit

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W6/D5: OPTIONAL Full Body Circuit

Community

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