Name: Playbook - CD Performance - Week 3 Total Body Hot Girl Edition
Uploaded: 2023-01-03T14:36:01.596Z
Duration: 45 min
Description: Week 3 Total Body Hot Girl Edition

Leslie

Love total body days! Great workout 🏋🏻‍♀️

Ashley Crossley

Emily

Love It!
😅💪🏻😅💪🏻😅💪🏻😅💪🏻

Regina

Whitney

It’s Friday and that means total body burn!!!🔥🔥

Ashley

Season

Phew! Nice workout! I need Abs as much as possible without straining my back.

Katie Mueller Stolman

Keep your legs straight but knees soft. Walk your hands out into a plank position and hold for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworms

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

Air squat

Hold your weight at your chest. You can do this with a DB or KB. 
-Keep your weight controlled.
-Core activated
-press up through your heels
-Chest tall and shoulders back and down

Goblet Squat-Backwards Lunge both legs

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

Attach a resistance band to a door frame or other stable surface. Holding handles long next to your sides with palms facing forward.
Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position.

Resistance Band Bicep Curl

Static hold Lateral Raise with Shoulder Press

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

stand straight with your feet hip width apart ad your arms lifted at the front . Take a step forward with your right leg, bend both knees and rotate your torso to the right. Return to starting position and repeat on left side.  Keep core engaged.

*20 total reps , 10 each side

Front lunge twist

Static Hold- Lie down on your back place hands on band over your head & pull arms forward level with chest.

V up- Lie down lift legs straight up & then back down ( do not let legs hit the ground)

Static hold V up

Week 3 Total Body Hot Girl Edition

Holy leg day.... legs are on fire 🔥🔥🔥🔥

Week 1 Leg Day Hot Girl Summer Edition

Arms are fire!! I love going back and doing workouts I have completed to see my progress!

Brittany

Loved this one! I’m a fan of upper body and this one was great. I ended on the floor after the planks.

Brandi Gresham

Week 1 Upper Body Hot Girl Summer Edition

Great workout. Little tough as I’m a newbie, but was able to modify some moves and make it work!

Week 1 Total Body Hot Girl Summer Edition

Do you write doctors notes? Because I will not be able to walk tomorrow

Megan bauer

Week 2 Leg Day Hot Girl Summer Edition

Arms feeling great and I still have some energy so I’m getting caught up on some workouts that I have previously missed ❤️💪🏼

Week 2 Upper Body Day

Total body Friday! Wow that 4th round was rough but I pushed through 🥵

Total Body week 2 was tough. 🥵
Still working up to a solid 4 rounds
Hoping to get there soon 💪🏻

Week 2 Total Body Hot Girl Summer Edition

Just noticed I didn’t swipe on this Sunday! 😅 good leg day!

Brutal (in a good way!) I will definitely have jelly legs for the rest of today!

Week 3 Leg Day Hot Girl Summer

I’m feeling stronger and mor confident everyday with these exercises!!!! 🥳💪🏼✔️

Week 3 Upper Body Hot Girl Summer Edition

Legs are burning 🔥 on this Saturday 🥵

Butterflies have never been more fun 🦋 😅🦵

Week 4 Leg Day Hot Girl Summer Edition

That was perfect! Push ups still make my back angry, but I’m doing 10 sec planks in place during renegade rows.

Week 4-Upper Body Hot Girl Summer Edition

Karen

Week 4 Total Body Hot Girl Summer Edition

Week 5- Leg Day Hot Girl Summer Edition

Week 5 Total Body Hot Girl Summer Edition

Katie Roark

Week 5 Upper Body Hot Girl Summer Edition

Finally getting all the workouts in. Great way to start a Monday! 💪🏽

Week 6- Upper Body Hot Girl Summer Edition

Got 4 full rounds in and few into the 5th! Great full body day 🔥

Tired hot girl! Got through 4 rounds of wk 6 total body 🏋️‍♀️

Sonya

Total Body Hot girl Summer Week 6

Leg Day Week 6 Hot Girl Summer Edition

Ran out of time! 2 out of 4 reps is better than none👌🏻

Caitlin Brinkman

The oblique thing made me feel like an idiot but an evening workout did the trick for me!!!

Week 7 Total Body Hot Girl Summer Edition

Monday started right! Lower body done ☑️

Week 7 Leg Day Hot Girl Edition

Arms on fireeee 🔥great workout before the Reds game

Week 7 Upper Body Day

Week 8 Leg Day- Hot Girl Summer Edition

Week 8 Upper Body Day

Really liked this total body workout this week! 👍🏼

Forgot to swipe right on this yesterday 😅 Memorial Day workout was complete

Total Body Week 8 Hot Girl Edition

Getting back to the grind after a long weekend out of town!👏🏻

Week 9- Upper Body Hot Girl Summer Edition

Loved the total body workout today! Got 3 rounds in and walk!

Week 9 Hot Girl Summer Total Body

This morning’s mantra, “I can do hard things!”👊🏻

Leg Day Week 9 Hot Girl Summer Edition

Great work out! Heart rate is pumping! 🔥

It was no Murph, but it was a tough one! 😓🇺🇸

Gina

Week 10 -Total Body Hot Girl Summer Edition

Those static front raises are getting easier!👏🏻💪🏻

Week 10 upper body-Hit girl summer edition

Work interrupted but I pushed through what I had time for!👌🏻

45 rounds - aspirational or typo ?🤷🏻‍♀️ got through 4 rounds😊

Week 10 Leg Day Hot Girl Summer Edition

2 rounds of lower body followed by a run before an 11 hr day! Gettin it in!

Great workout. Haven’t done much for the last week but I showed up!

Week 3 Total Body Hot Girl Edition

Community

More workouts from CD Performance