Name: Playbook - Dani Willis - Glow Fit
Uploaded: 2023-05-17T23:54:40.095Z
Duration: 60 min
Description: Glow Fit

Glow Fit is a total body workout that will help you prepare for summer. After completing the program, you will leave with a glow. You will have more confidence in your body as you tone up week by week. I can't wait to see your progress!

Remember, good things take time! Be patient with your progress, and don't rush your exercises. Focus on your form and muscle connection.

This total body workout will target the quads, hamstring, and glutes while hitting the shoulders and biceps. Slow and controlled movements will help you target the muscle group better, so don't rush through the movements!

- Keep the shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Squeeze your glutes as you are returning to the starting position
- As you squat, the palms of your hands should face you, and the dumbbells will fall between your legs. 
- When you are standing out of your squat, drag the dumbbell(s) along your body and pull your elbows up to the ceiling. 
- The dumbbells should stop at your chest level.

Squat to Upright row

- Shoulders back and chest up
- Dumbbells are placed by your side with the palms facing each other
- Legs are about a straddle length apart
- Keeps hips parallel to the wall
- Knees are behind your toes
- Knees should hit about 90 degrees before returning to the starting position. 
- At the bottom of the lunge, rotate the wrist towards you while bending at the elbow. Curling the dumbbells towards your shoulders.

Lunges w/ Bicep Curls

- Feet are directly under your hips
- Slight bend in your knees
- Dumbbells are in front of you with the palms of your hands facing you
- Keep the dumbbells close to your body
- The dumbbells should only reach your knees or mid-shin
- Focus on pushing your hips back as far as you can go
- In the bottom phase of the RDL, hold the hinge movement and turn your wrist towards each other. Glide the dumbbells along your legs while bending the elbows.
- Squeeze your shoulder blades together at the top, then slowly glide them back down your legs.
- As you return to the starting position, squeeze your glutes to stand upright.

RDLs to Back Row

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- The depth of your squat should be less than 90 degrees then use your arms to jump

Squat Jumps

Week 1 - Day 1

This total body workout will target the chest, glutes, back, and abs. Slow and controlled movements will help you target the muscle group better, so don't rush through the movements!

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- On a flat surface with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell Renegade Rows

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Week 1 - Day 2

This HIIT workout will have you working up a sweat! Take your time during this workout. If you need to take a break, do so, then jump back into the exercise. Don’t forget to breathe and drink plenty of water.

- Shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Place the dumbbells on your shoulders
- When you return to the starting position, use your legs to press the dumbbells up into a shoulder press.

Squat Thrusters

- Shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Squat down, then jump, bringing your feet together

Pop Squats

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push-Up

- Sit on your ground
- Lean slightly back until your body is a V shape
- Place your hand behind you for support
- Elevate your legs while keeping the V shape position
- As you extend your legs, your upper body should lean back. After extending your legs, bend at your knees, drawing them to your chest.

In and Out

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

Plank Jacks

Week 1 - Day 3.

- Shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Hold that squat position
- Palms of the has are facing away from you
- Rest your elbows on your inner thighs
- Curl the dumbbell towards your shoulders, then slowly back down

Squat Hold w/ Bicep Curls

- Shoulders back and chest up
- Legs should be in a straddle length apart -- about shoulder-width apart. Turn your hips towards a wall. Keep them parallel to the wall in front of you. 
- You feet should have their own lanes or tracks like a railroad.
- Step back with one leg for a reverse lunge. 
- Knees are reaching about 90 degrees 
- Keep the arms by your side or on your hips
- As you are standing up, drive your back leg up to a knee lift

Reverse Lunge to High Knee

- Keep the shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Squeeze your glutes as you are returning to the starting position
- Place the dumbbells in front of you with the palms towards you. 
-As you stand out of the squat, rotate your wrist away from you as you lift your arms up next to your ears.

Squat to Arnold Press

- Legs are about shoulder width apart or a staddle
- Shift your weight to one side
- Bend at the waist and bend one knee
- The other leg should stay straight
- Keep your shoulder back and down while reaching for your feet
- Opposite hand to opposite feet
- Alternate to both sides

Side Lunges

- Feet are directly under your hips
- Slight bend in your knees
- The palms of your hands should face each other with a slight bend in your arms
- Bring your arms back and down, making a T with your body. 
- Squeeze your shoulder blades together at the top
- Slowly return to the starting position

Rear Delt Fly

Week 2 - Day 1

This total body workout will target the chest, glutes, shoulders, tricep, and biceps. Slow and controlled movements will help you target the muscle group better, so don't rush through the movements!

- Start on all fours with the wrist aligned with the shoulder and knee underneath the hips
- Shift the weight towards your hand
- You can keep your knees on the ground for a modified push up
- Or you can curl your toes under and lift your knees up into a full push up

Push Ups

- Start with your glutes on your heels and arms by your side
- Lift your hips until your hips are aligned with your knees
- As you lift your hips up, curl the dumbbells to your shoulders with your palms facing each other. 
- Slightly squeeze the glute, then return to starting position.

Half Squat w/ Hammer Curls

-  Laying on your back, tuck your hips under to place your back flat on the ground
- Keep your feet flat on the group
- Push off the heels of your feet while lifting your hips up
- Lift your glutes until you feel a slight squeeze in your glutes, then return to starting position
- Either take one dumbbell and hold one end in each hand or hold one dumbbell in each hand. 
- Arms are straight and holding the dumbbell(s) above your chest. 
One dumbbell- Slowly bring the dumbbell to your forehead. Your elbows should shoot forward until you hit 90 degrees. 
Two dumbbells- Split the dumbbells between your head. Slowly lower the dumbbells to the temple of your forehead until your elbows reach 90 degrees
- Return your arms back to the starting position.

Glute Bridges w/ Skull Crushers

Every 10 seconds, switch to the next exercise with no breaks.

Stand upright with shoulders back and chest up and a slight bend in your knees. 

Alternate lifting one arm at a time. When you lift your arm, bring it slightly across in front of you, aiming for your nose. Keep the arm shoulder height for the front raise. 

Maintain your upright position. 

Lift both arms to the side with a slight bend in the elbows, only lifting them to shoulder height. You should see your arms from your peripheral vision. 

Keep your shoulder back and down and chest up, bend at your hip, then face the palms of your hands together, then lift your arms down and back. You should have a slight bend in the elbows.

Shoulder Combo

- Starting in an outright position with shoulders back and chest up
- Keep a slight bend in your knees
- Push your hips back
- Place your hands in front of you
- Turn your wrist towards you, then lift your arms up while keeping them straight.
- The palms of your hands should be facing the ceiling

V-Lat Rows

Week 2 - Day 2

- Jump feet in and out while simultaneously pressing a dumbbell up into a shoulder press

Jumping Jacks w/ Shoulder Press

- Shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes at 90 degrees
- Return to start position
- Step back with one foot into a reverse lunge
- Shoulders back and chest up
- Dumbbells are placed by your side with the palms facing each other
- Legs are about a straddle length apart
- Keeps hips parallel to the wall
- Knees are behind your toes
- Knees should hit about 90 degrees before returning to the starting position.

Squat to Lunge

Burpee Squat Jumps

Leg Raises

Russian Twist Press

Week 2 - Day 3

This leg-focused workout will target your quads, hamstring, and glutes with a bit of shoulder action.

Elevated Heels Squats

Elevated Toes RDLs

Curtsy Lunges to Lateral Raises

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridge

- Start on your back with your feet flat on the ground. 
- Tuck your hips under to make sure your back is flat
- Lift your hips as you would in a flute bridge
- While keeping your hips up, slowly walk your feet away from you, taking small steps
- Walk them out as far as you can without resting your glutes on the ground, then walk them back in towards you. 
- Repeat the steps

Hamstring Runners

Week 3 - Day 1

This upper body-focused workout will target your chest, biceps, and tricep with some leg exercises.

-  Laying on your back, tuck your hips under to place your back flat on the ground
- Keep your feet flat on the group
- Place the dumbbells together and hover over your chest
- Slowly begin to bend at the elbow until you reach the floor or 90 degrees
- As you press the weight away from you, squeeze your chest together.

Close Grip Chest Press

- Starting in an upright position, shoulders back and chest up
- Feet are directly under your hips
- Slight bend in your knees
- Keep your arms by your side and elbows glued to your waist
- Curl the dumbbells to your shoulder. The palms of your hand should be facing you. 
- Once you reach the top of that curl, press the weight up while rotating the palms of your hands away from you.

Bicep Curls to Arnold’s Press

- Start with your glutes on your heels and arms by your side
- Lift your hips until your hips are aligned
 with your knees
- As you lift your hips, curl the dumbbells to your shoulders with your palms facing each other. 
- Slightly squeeze the glute, then shift your weight to one side and bring one leg through to a kneeling position. 
- Once your foot is flat on the ground, shift your weight to that foot while lifting the other leg. 
- After both legs are through, you should find yourself in a squat. 
- As you stand out of the squat, press the weight up for a shoulder press
- Repeat the same movement to go back down to the starting position

Squat Walk Ups

- Start in a staggered position 
      One foot behind the other
- Shoulders back and chest up
- Push your hips back like an RDL
- The arm on the same side as the front leg place it on your knee.
- The other arm should stay by your side 
- Pull the weight up while bending at the elbow
- Keep your elbow up as high as you can then extend at the elbow to target your triceps 
- Repeat steps

Dumbbell Back Row to Tricep Kickback

Week 3 - Day 2

- Squat down and grab the dumbbell with your arm extended
- Pull the dumbbell straight up like an upright row.
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- The same way you come up with the dumbbell, you should follow the same steps down.

Dumbbell Snatch

- Keep the shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Squeeze your glutes as you are returning to the starting position
- Slight bend in your knees
- Dumbbells are in front of you with the palms of your hands facing you
- Keep the dumbbells close to your body
- The dumbbells should only reach your knees or mid-shin
- Focus on pushing your hips back as far as you can go

Squat to RDLs

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up, engaging your lats 
- Keep your core tight and focus on a slow controlled movement
- Alternate between both arms

Dumbbell Alternating Bent Over Rows

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

Week 3 - Day 3

- Keep the shoulders back and chest up
- Legs should be about shoulder width apart
- Push your hips back like you are sitting in a chair
- Knees are behind the toes
- Squat hitting 90 degrees, then slightly above your knees, and then back down to 90.
        Not standing all the way up until we do 3 pulses
- After your pulses, stand up with your shoulders back and chest up, then curl the dumbbells to your shoulders. 
- Shoulder press the dumbbells up. 
- The same way you go up you should go down the same way.

3 Pulse Squats w/ Hammer Curl and Shoulder Press

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

Pop Squats w/ Step

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Start on all fours (hands and knees) 
- Place a dumbbell between the arch of your feet
- Lower your upper body towards the ground while extending your legs
- Your legs should be as straight as possible with the dumbbells between your feet
- Rest your head on your hands
- Keep your hip, quads, and knees on the ground. 
- Squeeze the dumbbell and curl your feet towards your glutes.
- Slowly return back to the starting position and repeat

DB Hamstring Curls

Week 4 - Day 1

- Lay back on the step with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows reach 90 degrees
- Press both dumbbells up to starting position

DB Chest Press w/ Step

- On the step with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Chest Flys

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Either take one dumbbell and hold one end in each hand or hold one dumbbell in each hand. 
- Arms are straight and holding the dumbbell(s) above your chest. 
One dumbbell- Slowly bring the dumbbell to your forehead. Your elbows should shoot forward until you hit 90 degrees. 
Two dumbbells- Split the dumbbells between your head. Slowly lower the dumbbells to the temple of your forehead until your elbows reach 90 degrees
- Return your arms back to the starting position.

Hip Thrusts w/ Skull Crushers

- Hold a dumbbell in front of your shoulder with your palm facing away from you
- Kneel on the floor with one knee on the ground
- Keeping your torso upright
- Press the weight straight above your shoulder 
- Slowly lower back to the starting position
- Repeat steps

Kneeling Single Arm Shoulder Press

- Kneel on the mat on all fours. 
- Reach one arm long, draw in the abs, and extend the opposite leg long behind you.
- Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. 
- Repeat steps

Bird Dog Crunch

Week 4 - Day 2

- Shoulders back and chest up
- Squat 1/4th down and hold that position
- Bring your feet in and out moving from left to right

Shuffles (3 to the left and right)

- Stand straight with your feet shoulder-width apart 
- Hold a dumbbell with both hands.
- Rotate your torso to the right and raise the dumbbell until it’s over the right shoulder.
- Squat as you rotate your torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip.
- Repeat and then switch sides.

Squat Woodchops

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop or walk back bringing your body down to the floor
- Hop or walk forward placing your feet on the floor
- Jump up in the air and bring your hands over your head
    If you don't want to jump give me calf raise instead

Burpee

- Lie on your back with your knees bent and feet at tabletop 
- Place your fingertips behind either side of your head. This is your starting position.
- Engage your abs while lifting your head, shoulders, and upper back.
- Keep your hands on your head while pointing your elbows forward.
- Bring your knees toward your elbows.
- Squeeze your abs at the top of the movement for a second, and then return to the starting position

Double Crunch

- Begin on your hands and knees with your feet flexed and toes on the floor.
- Press into the ground to activate your shoulder and chest muscles. Your weight should be evenly distributed across your fingers, palms, and the heels of your hand.
- Engage your glutes to slightly tuck your tailbone.
-Contract your abdominals by taking a full breath and drawing them in as if you’re bracing for a punch. The bottom of your ribs should move slightly toward your pelvis.
- Lift your knees about 1 inch (2.54 cm) so that they’re floating just above the ground. 
- Keep your chin and head in a neutral position, with your eyes fixed on the floor directly beneath your head.
- Breathe in and out in a controlled manner while maintaining your brace.

Bear Plank

Week 4 - Day 3

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell Gorilla Rows

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance Dumbbell RDL

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

Weighted Squat Jumps

Week 5 - Day 1

- Lay on the floor with your legs bent
- Push through your heels, bringing your hips up 
- Squeezing your glutes and hold
- Keep your hips up
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position the dumbbells with arms at full extension

Glute Bridge Hold w/ Chest Press

- Lie down on your back with your stretched arms and legs spread out so that your body makes a starfish shape (like an X). 
- Slowly move up one leg and the arm of the opposite side until they reach the middle while keeping these body parts stretched.
- Lower your arm and leg through the full range of motion to the position.
- Repeat the same movement

Starfish Crunches

Week 5 - Day 2

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps
- Shift weight to one hand 
- Tap the opposite hand to the opposite shoulder
- Keep your hips leveled with back

Plank Jacks w/ Shoulder Taps

Week 5 - Day 3

- Shoulders back and chest up
- Dumbbells are placed by your side with the palms facing each other
- Legs are about a straddle length apart
- Keeps hips parallel to the wall
- Knees are behind your toes
- Knees should hit about 90 degrees, slightly above 90, then back down to 90

Pulse Lunges

- Legs are about shoulder width apart or a staddle
- Shift your weight to one side
- Bend at the waist and bend one knee
- The other leg should stay straight
- Keep your shoulder back and down while reaching for your feet
- Opposite hand to opposite feet
- Alternate to both sides
- When shifting between your feet, lift your arms in front of you for a front raise

Side Lunges w/ Front Raises

Week 6 - Day 1

- Start on all fours with the wrist aligned with the shoulder and knee underneath the hips
- Shift the weight towards your hand
- You can keep your knees on the ground for a modified push up
- Or you can curl your toes under and lift your knees up into a full push up
- Reach opposite hand to the opposite leg

Push Up to Toe Reach

EveryEvery 10 seconds, switch to the next exercise with no breaks.

Stand upright with shoulders back and chest up and a slight bend in your knees. 

Alternate lifting one arm at a time. When you lift your arm, bring it slightly across in front of you, aiming for your nose. Keep the arm shoulder height for the front raise. 

Maintain your upright position. 

Lift both arms to the side with a slight bend in the elbows, only lifting them to shoulder height. You should see your arms from your peripheral vision. 

Keep your shoulder back and down and chest up, bend at your hip, then face the palms of your hands together, then lift your arms down and back. You should have a slight bend in the elbows.

Week 6 - Day 2

Week 6 - Day 3

Single Leg Glute Bridge Pulses

Week 7 - Day 1

Week 7 - Day 2

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

Week 7 - Day 3

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Bring your back leg knee through for the knee drive
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge w/ Knee Drive

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Bring your back leg knee through for the knee drive
- Complete reps then repeat on the opposite side

- Staddle the step 
- Standing upright, shoulders back, chest up
- Squat down with knees behind your toes, tapping the step
- Jump up, bringing both feet together at the top of the step
Suppose you don't want to jump, you can walk into the squat and bring your feet together if you don't want the step to keep it on the ground.

Elevated Hip Thrusts

Week 8 - Day 1

DB Chest Press

Hip Thrust w/ Skull Crushers

Week 8 - Day 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head