Name: Playbook - Crystal Renee - W1/D5 Fullbody
Uploaded: 2023-01-02T04:58:44.030Z
Duration: 30 min
Description: W1/D5 Fullbody

Ready for this full body workout?! 🔥 Last day for the week!

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Complete the following 2 exercises back to back for 2 rounds to get warmed up!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

Warm up

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell bicep curls

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

-Lying down, bend your arms down
- Extend your arms engaging your triceps

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Tricep extension with straight bar

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell bent over row

Circuit 1

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Holding one dumbbell, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell side bends

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell tricep extensions (double)

- Bend forward bringing your chest to your thighs
- Pull the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell reverse row

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell RDL

Circuit 2

Finish up your workout with these 3 exercises!!

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

✨Modification- modified v-ups

W1/D5 Fullbody

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