Name: Playbook - Chandler Nicoll - W7/D3: FULL BODY SWEAT
Uploaded: 2024-03-02T15:28:35.931Z
Duration: 30 min
Description: W7/D3: FULL BODY SWEAT

We're hitting EVERYTHINg today, so get ready for a full body sweat sash. 

This spicy number chips away at working intervals, but increases in intensity as the session continues. All you need is a set of dumbbells.

Let's get to work!

Alright, y'all! Make sure to pay attention to both time and rounds. 
For this circuit you'll work for 45 seconds and then rest for 20. Rotate through each of the exercises until you've completed all 3 rounds.
Rest for 2 minutes after this circuit before moving on to circuit 2.

Hold DB/ KB at chest height and tuck chin
Step one leg back 
Heavy in front heel 
Keep chest up core tight
Switch Legs

Alternating Goblet Reverse Lunges

Make sure not to swing your body control your movement

Lateral Raise to Front Raise

- Place feet wider than hip apart
- Push hips back and keep spine neutral
- Grab Dumbbell from between feet and drive through heels
- Keeping the dumbbell close, pull the dumbbell up with high elbows and punch up over head
- With control, return to start position

Alternating SA Dumbbell Snatches

Circuit 1

Working intervals are decreasing but will still follow the same format as circuit one. Work for 30 seconds and rest for 15.

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

Squat to Press

- Hold a DB in each hand, palms facing in
- Push hips back with weight in your heels
- Keep weights against your legs on the descent, with neutral spine
- At the bottom of the DL, complete 1 low row 
- Drive elbows back and squeeze through shoulder blades
- Return DB to thighs
- Drive through heels and squeeze glutes to return to standing position

Deadlift to Low Row

Hands in line with shoulders 
Rotate at spine keeping arm straight 
Creating a straight line from hand to hand

Plank Alt Rotations

Circuit 2

Work for 20 sec and rest for 10. 
Getting extra spicy! 🌶

Drive knees towards chest as quick as you can 

Option: stationary March driving knee to chest

Knee Highs

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

Rotate at spine 
Opposite knee opposite elbow 
Hold for 1 second

Bicycles

Circuit 3

W7/D3: FULL BODY SWEAT

Meeks

Great warm up! New moves, feeling motivated 🤗

Nicole Chen

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!

Lena

W1/D3: FULL BODY

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

Jennifer

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

W7/D3: FULL BODY SWEAT

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