Name: Playbook - Demi Bagby - W1/D1 Full body
Uploaded: 2022-07-25T18:02:47.388Z
Duration: 45 min
Description: W1/D1 Full body

Kory

A few I couldn’t do from home… alternative options would be cool. Nonetheless I enjoyed every minute of the workout! I feel ready to conquer my day!

Rene

Great first workout after a long time! I actually broke a good sweat!

Summer

Workout was great. I’m looking forward to the ones to come.

Kenny

Amazing first workout! I am already used to lifting all the time but needed to switch up the moves and shock my body! This first day is showing me I am on the perfect plan!

Cayla

It was so good! But the push-up part it was quite hard for me I must practise a lot for this.

Mireia Ruiz

Great full body workout to get back into the groove of working out 💪🏼

Katie

Robert

I’ve been slacking on my working out because of my new job I just started but my gosh was this a good way to get back in feet first!!!

Jackson Knott

Decided to start over from the beginning cause I had a false start ... 💪and I don't like being a quitter.

Ann-Sophie

You don’t need to improve 😂😂I do some of the workouts are harder than I’m use to which is great I will get better

Jamie

Hi ! That’s my first time on the app for the summer shred program and I like it but I just have one question : there is exercices that we can do at home and some others that I can only do at the gym, how do I do for some exercises at home if I don’t have the materials ?

After years of lifting and semi cardio, I found out today how much more work I could have been doing this whole time. I'm tired, I'm sweating, I'm in pain, but I love it! Let this be a first step to a life changing experience!

Eric

Working towards pull ups by doing hangs instead!

Carlie

Rohan

Katana Grau

Not there with the pull ups but loved this circuit

Emma

Loved it! I don't have any equipment at home and I made some modifications, but this was a great workout before driving to class. 😄

Heather

Natalie

Holy moly!  Definitely a great workout!  Needed a “half my body weight” assist with the pull ups…but I killed every other exercise…and it killed me😂.

Shira

Warm up: 10 minute emom
-Burpees
-High knees
-Walk outs 

Workout: 

Superset: x 3 
-Plank up-downs 
-Reverse crunches 

Circuit: x 3
-Push-up
-180 jump squats 
-Kb RdL 

Superset: x 3 
-Bench dips 
-Pull-ups 

Cool down with 10 minutes of cardio

Every minute on the minute perform the following. Rest the remainder of the minute

-Drop to your hands then take your full body down to the ground
-Do a push-up, and pop back up to your feet 
-Jump up and reach overhead as you do 
-Repeat

Burpee (new)

- In a stationary spot run in place 
- Bring your knee toward your chest
- Increase speed as you feel comfortable

High knees

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

Warm up

-Start in a push-up plank position
-Lower one arm at a time to your elbows
-One arm at a time return to your hands all while keeping a tight core
-Repeat

Plank up downs

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

Superset

-Start in a push-up plank position
-Lower yourself to the ground
-Push yourself back up to the starting position

Push-up

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Circuit

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

-Hang from a pull-up bar
-Pull yourself up to the bar touching your upper chest or getting your chin above the bar
-Lower and repeat

Pull-ups

Treadmill walk (cool down pace)

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