Name: Playbook - CD Performance - Total Body Week 47
Uploaded: 2023-01-03T14:36:02.419Z
Duration: 42 min
Description: Total Body Week 47

Complete each exercise for 45 seconds

Rest 10 seconds between exercises 

Rest 2 min between sets 

Complete 3 rounds

1.Start in a high plank position with your hands holding a pair of dumbbells directly under your shoulders. ( I use one and rotate as it’s easier on my wrists)

2. Place your feet about shoulder-width apart, and squeeze your quads, glutes, and abs.

3. While maintaining square hips and shoulders, pull your right dumbbell up towards your armpit and squeeze your shoulder blade back. Don’t let your hips rotate.

4. With control, bring the right dumbbell back to the ground. Reset your strong plank position, and repeat the row on your left arm.

*Drop to your knees or lighten weight for modification*

Renegade Row

keep hips and spine neutral. Keep knees soft. Do not bend more than you can without rounding your back. Keep core engaged and active.
*Dumbbells at side or band around neck for extra burn*

Good Mornings

Sit down with your hands on the floor your legs fully extended and lean back. Bend your knees and bring them towards your chest. Hold for a second or two and extend back out.

Knee Tucks

press into a plank position, keeping your body in a straight line from your head to your heels. Swing your legs to the left, allowing your hips to rotate slightly. Bring arm to the top. Keep core engaged.

*drop down to knees for modification *

Oblique rotations

You can complete this move with bands or dumbbells. Use your power through your legs to drive up as you press overhead. Keep core activated.

Thrusters

elevate your back foot. Keep your weight on your heels. Press up through front heel. Do not lock your knees and keep your hips square forward.
*hold dumbbell or grab band and place under foot and hold with hand for added burn*

*30 seconds each leg

Bulgarian squat

With feet shoulder-width apart and core tight, hold a dumbbell with both hands.
Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head.

*place band under feet and hold
Band overhead for at home*

Tricep overhead extension

Total Body week

Total Body Week 47

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

Sonya

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

Whitney

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 47

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