Name: Playbook - Clara Lai - Week 3-4 : Full body
Uploaded: 2022-04-24T03:55:59.599Z
Duration: 45 min
Description: Week 3-4 : Full body

This one had fun circuits! I liked this combo of exercises together

Camryn

This is a full body workout. You will be repeating this workout on week 4

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (dumbbell)

Circuit 1

- Bend at the waist and knees bringing the kettlebell (or DB)  between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm kettlebell swing

- Perform RDL, then a bicep curl and shoulder press

RDL to press

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 2

- Engage your core throughout the movement
* reps for each side

Dumbbell March (core)

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
*reps for each side

Half kneeling wood chopper

Week 3-4 : Full body

I just finished the foundations course and was excited to try out the DB only course! Was not disappointed, I can feel the work in my arms!

Cecilia

Wasn’t able to finish the whole thing but it killed my arms!!

Sally

Starting week two off SUPER STRONG!! I’ve always struggled with dead bugs but I’m already noticing an improvement in my strength! 👏🏽👏🏽👏🏽

Alyssa

Week 1-2 : Upper body (1)

omg my whole body is shaking bahaha wow long overdue and needed workout :3 felt great

Camila

I forgot how much I love training legs! The plank holds definitely kicked my ass but I’m feeling good 🔥💪🏽

This one was pretty hard lol!! In a good way

Week 1-2 : Legs and core

This one was hard!! I totally underestimated the single arm lateral raises - such a good burn 🔥🔥

This one was great! A lot of cool arm exercises I hadn’t tried before!

Week 1-2 : Upper body (2)

My legs felt like jello after this 😅 I could really feel my legs working!

My glutes are on fiiiiiire!! Such a good workout!

My legs are gonna be sore tomorrow 😅😸

Week 1-2 : Glutes and hamstrings

My arms are jelly!!! This one was so goooood 🔥🔥

Week 3-4 : Full body

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