Name: Playbook - CD Performance - Total Body Week 15
Uploaded: 2023-01-03T14:36:01.922Z
Duration: 45 min
Description: Total Body Week 15

Whitney

Got through two rounds in 35 minutes 💪🏼

Sonya

Set your timer for 20, 30, or 45 minutes and complete as many rounds as possible! Make sure you share your total rounds and time in a review✌🏻

Loosen up those hips, push your range of motion keeping your weight on your heels and chest tall and forward

Air squat

Side dumbbell step up I want you to make sure that you choose a step that when you are stepping with your closest foot to the box say your right foot you primarily are using that right foot you’re getting very minimal help from your left stepping up through your heel with a dumbbell placed on the same side that you’re stepping up with

You can also use a band for this, anchor the band with a foot that is closest to the steps and just keep that foot on the step the entire time and step up through and not be an act as your weight

DB SIDE step up- CD

1. Complete this movement with no hop for lower impact option
2. Keep your hips square forward through your entire movement and your chest tall. Press up through your heel and come straight back down.

Elevator Lunge

Holding a pair of dumbbells/bands, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.

Bicep curl to shoulder press

Step up-Bicep Curl Shoulder press

Full sit up to shoulder press with tri extension

Start in plank position, neutral spine & core tight. Without moving your hips lift one arm at a time to tap your shoulder, then alternate

Plank with shoulder taps

Side Lunge—CD

Total Body Week 15

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Season

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Total Body 100 Rep workout week 11 Post your rounds!

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Glute Focused Leg Day Week 13

Total body week 13

April 100 Rep total body week 13

Leg day done... that was a good one! Going to feel that tomorrow!

That was a tough one!! But a good one 🔥💪🏻

Total Body Week 15

Community

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