Name: Playbook - Demi Bagby - W12/D5 Full body
Uploaded: 2023-06-19T15:13:54.737Z
Duration: 45 min
Description: W12/D5 Full body

Circuit:
-Offset push-up (one hand elevated)
-Crab toe touches
-Offset pushup (one hand elevated) 

Circuit: x3
-Renegade row single arm with pass-over 
-Plank jacks
-Bicep curl with iso hold

Circuit: x 3 
-Standing W dumbbell shoulder press 
-Decline sit-ups 
-Db sumo deadlift

-Get into a push-up position with one hand elevated on a dumbbell placed on its end for stability
- Perform a push-up, walk your hands over the dumbbell and alternate with each rep

Offset push-ups (right)

-Start in a crab position 
-Perform cross body toe touches back and forth 
-Repeat for time or reps required

Crab toe touch (10 each side)

Offset push-ups (left)

Circuit

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Perform a renegade row
-Alternate back and forth

Dumbbell plank pass through with renegade row (8 each side)

-Start in a push-up plank position with your feet together
-Pop your feet out wide
-Pop your feet back together 
-Repeat 
-

Plank jacks

- Hold the bottom of a squat while curling a single dumbbell by its end

Bicep curls with Iso hold

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbell sand repeat

Standing shoulder press

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Stand in a wide toed out stance with a dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

W12/D5 Full body

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 💪

W12/D5 Full body

Community

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