Name: Playbook - Demi Bagby - W11/D3 Full body circuits
Uploaded: 2023-06-19T15:13:54.707Z
Duration: 45 min
Description: W11/D3 Full body circuits

Superset: x 3 
-Inverted row 
-Floor press  

Superset: x3 
-Db overhead tricep extension 
-Zottman curl 

Superset: x 3 
Db Halo’s  12-15
Stationary reverse lunge x 24 or 12 each leg

Mountain climbers  :30, :45, 1:00, :45, :30

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs straight)

- 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

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Hold the dumbbell with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

Dumbbell halo

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (12 each leg)

-Start in a push-up plank position
-Rapidly drive one knee at a time towards your chest and back to the starting position
-Repeat for reps or time required

Mountain climbers

W11/D3 Full body circuits

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W11/D3 Full body circuits

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