Name: Playbook - CD Performance - Week 9 Hot Girl Summer Total Body
Uploaded: 2023-01-03T14:36:01.758Z
Duration: 45 min
Description: Week 9 Hot Girl Summer Total Body

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

Ashley Crossley

Step forward with left foot and chest fly with right hand. Then switch

Forward Lunge w/ Chest Fly—CD

Sumo Squat to Wood Chop js

You can use a cable machine or a band to row.

Keep your weight evenly distributed on your foot as you lean forward keeping your shoulder back and spine neutral.

Keep your knee soft and lean as far until you feel a good stretch through your hamstring without rounding your lower back!!

Stand straight back up through your heel

Single leg deadlift w/ row

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. 
Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
Jump your feet back so that they land just outside of your hands.
Reach your arms over head and explosively jump up into the air.
*modification in the video*

Burpee

Side Lunge- A big step to the side & turn the lead foot so it’s at a right angle.
Crossbody Punch- Punch in line with your shoulder across your midline.

Side Lunge to Crossbody Punch (10 each side)

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

Inchworm with Lateral Raise

keep neutral neck and spine. Squeeze gluteus and abdominals. Create a straight, strong line from head to toe. Slowly while keeping core engaged move right foot out to the side and then back to starting position. Then repeat other leg.

Plank with leg taps

Static Arm hold to Around the World Legs

Total Body

Week 9 Hot Girl Summer Total Body

Leslie

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

Season

Ashley

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 💪🏻

Regina

Week 2 Total Body Hot Girl Summer Edition

Love total body days! Great workout 🏋🏻‍♀️

Emily

Week 3 Total Body Hot Girl 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!

Katie Mueller Stolman

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

Whitney

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

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 9 Hot Girl Summer Total Body

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