Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.542Z
Duration: 65 min
Description: #5 Full Body

Sarah

You’ll need the following 
- barbell 
- dumbbells or kb

You’ll need the following 
 - dumbbells

Dumbbell burpee

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Db oblique crunches

Circuit #1

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

You’ll need the following 
 - dumbbell or med ball

Dumbbell star jump

Weighted sit up

- begin by holding a med ball above your head 
- reverse lunge and drive your knee up to complete the movement

Overhead hold reverse lunge

Circuit #2

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

You’ll need the following 
- dumbbell or kb

Dumbbell floor to shoulder press

Dumbbell deadbug

Alternating kb swings

Circuit #3

#5 Full Body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body

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