Name: Playbook - CD Performance - Back to Basics week 6- Total Body
Uploaded: 2023-01-03T14:36:01.169Z
Duration: 45 min
Description: Back to Basics week 6- Total Body

Ashley Crossley

Do each exercise for 1 min, push yourself to get in as many reps as you can. 

15 second rest in between each exercises. 

3 min rest after completed all exercises. 

4 rounds total!

Walk out into a plank, hold for 1-3 seconds. Walk back up as you grab your dumbbells or bands to lateral raise. 

* if using bands, Place bands under feet and grab to raise on way the way up.

Inchworm with lateral
Raise

Keep your weight on your heels and explode through your legs, rotate as your push overhead. 

* if using bands place under your feet handles in hands and rotate.

Thruster w/ rotation

Start in plank position on your forearms. Push up with left arm, then right, and lower back down. Alternate hands.

Monkey pushups

Keep one foot stationary. Swing the opposite foot back and forth while keeping your hips nice and square and pressing through the front foot. 

*30 seconds left leg 
*30 seconds Right leg

Swing lunge

Prop your head, neck, and boulders on a bench or ball. Or couch at home.

Elevate your hips and flutes as you press them through the ceiling bring DB back so you feel a good stretch through your triceps and down through your lats then pull back up. 

Soft elbows not bent 

*if using bands anchor low to a door.

DB Pullover

Lie down on the floor.

Pull belly button in
Lift slowly to the top and slowly roll your spine back down one vertebra at a time. 

*30 seconds left arm 
*30 seconds right arm

*For modification do without weight 

*if using bands anchor low to a door.

1 arm crunch

Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. As you do so twist through your core so the opposite arm comes towards the raised knee.

Bicycle Crunch

Back to Basics week 6- Total Body

Seriously the best at home workout. Love that I can knock it out before my kids wake up. Great way to start the day!

Kelly

Regina

Back to Basics Leg Day Week 1

Erin

First arm day done and feeling good ✔️💪🏽

Back To Basics Upper Body Week 1

Feeling good after that total body workout!

Tough one. 4 rounds of Lunges are no joke. 🥵

Great! I love how easy these are to do at home! It’s so helpful that I can still workout without finding a sitter to watch my littles at home

Back to Basics Total Body Week 1

Season

Back To Basics Week 2- Leg Day

Didn’t want to do this but got it done! 💪🏻

Back to Basics Week 2- Upper Body

Back to Basics Total Body- Week 2

Back to Basics Upper Body Week 4

Tough lower body week 3 workout 🏋️‍♀️ but pushed through!👍🏼

Sonya

Back to Basics Leg Day Week
3

Oops! Meant to choose 5!  I love total body work outs!

Love the mix of weight training with the higher cardio movements in this total body workout for week 3 💪🏼

Back to Basics Total Body Week 3

Back to Basics Leg Day- week 4

Back to Basics Upper Body- Week 4

Back to Basics Total Body - Week 4

Back to Basics Leg Day Week 5

Back to Basics Upper week 5

Back to Basics Week 5 Total Body

Oops did this one last week. Must have skipped one. I’ll go back at look!

Back to Basics week 6- Leg Day

Back to Basics week 6- Upper body

Celebrated first of 2 Thanksgivings today. A full belly did not stop me from getting workout in but it did take all I had to get 3 rounds in! 🥵

Back to Basics week 6- Total Body

Community

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