Name: Playbook - Demi Bagby - W1/D5 Full body
Uploaded: 2023-06-19T15:00:29.396Z
Duration: 45 min
Description: W1/D5 Full body

Killer arm workout after yesterday 🥵 but loved it 🫶

Nanine

Gracen Fleming

Well that was hard 🤣🥵 can't quite manage the planks yet!

Kirsty

okay those arm circles i did not expect to burn as much as they did😂

Cheyenne

Brilliant changing and more of that good pain

Caitlin

Superset: 
- Alternating explosive step ups
- Goblet squats 

Superset:
- Diamond push-ups
- Close grip pull-ups

Superset:
- Seated dumbbell shoulder press
- Arm circles

Superset: 
- Front raises
- Side laterals

Superset:
- Bicycle crunches
- High plank holds

-Perform explosive step up alternating legs back and forth

Alternating explosive step ups (box )(10 each leg)

Stand holding a kettlebell at your chest
-Lower into a squat
-Stand up out of the squat
-Repeat

Goblet squats

Superset

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close to the floor and push through your hands to come up 
- Engage your chest

Diamond pushups

- Place your hands close with your palms facing away from you 
- Pull your self up engaging your back 
- Lower with a slow controlled movement

Close grip pullups

-Sit on a bench with an upright back supported a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension 
-Lower and repeat

Seated dumbbell shoulder press

-Stand with your feet shoulder width apart. 
-Extend your arms out to your sides 
-Make small circular motions with your hands forwards and backwards warming up your shoulders

Arm circles

- Raise your dumbbells until you reach shoulder height 
- Lower slowly

Front delt raises

-Stand with a dumbbell in each hand
-Raise the dumbbells to the side to head height
-Lower and repeat

Lateral raises

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-Get into a push-up position 
-Hold the plank on your hands for time

High plank hold

W1/D5 Full body

Tallinn

Talor

W1/D1 Lower body

The archer pushups are WAY too hard haha. Would be great to have modifications on some of your exercises!

Cassie

Ann-Sophie

I had to modify the push ups after a set, but overall enjoyed it 😁

W1/D2 Upper push

Did the 100 squats without a weight and had to do it in 4 intervals but made it 😄 🍑

Let me tell you ending with that 100 squats made me feel so proud of myself afterwards.  I cried cuz i was happy i actually did it :D

Vanessa

Couldn't even finish it, legs are shaking ! I'm a newbie so hopefully I can come back to this one and complete it !

W1/D3 Lower body

I don’t have a pull up bar :( so I just did push ups instead 😅

Great workout! The pull ups and chin ups seemed a bit advanced. Some modifications would be helpful!

W1/D5 Full body

Community

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