Name: Playbook - Crystal Moore - The Daily Week 4 Day 5
Uploaded: 2024-03-24T16:26:09.815Z
Duration: 30 min
Description: The Daily Week 4 Day 5

Todays workout is just 1 circuit, however you will be going for 9 rounds and 9 reps on all of todays exercises. 
There is a 30 minute time cap on this workout, so once that 30 minutes is up it's time to stretch!

For today's workout you will be doing 9 rounds and 9 reps of everything!! 
Let's get after it!!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Dumbbell overhead lunges

- Pick up dumbbell from the floor and clean to your shoulder
- Place it back down and pick up with opposite hand and repeat

Dumbbell alternating power cleans

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- in a kneeling position holding a dumbbell, tighter your glutes
- lean back as you raise the dumbbell into a front raise

Kneeling lean back with front raise

-Start in a high plank position
-jump both feet in
-bring hands off the mat 
- return hands to mat 
- jump feet back and return to plank position

Plank Pops

9 x 9

The Daily Week 4 Day 5

Crystal

The Daily Week 4 Day 5

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