Name: Playbook - Demi Bagby - W2/D1 Full body
Uploaded: 2023-06-19T15:13:54.467Z
Duration: 45 min
Description: W2/D1 Full body

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

Afnan Alshehri

Starting and ending with Burpee’s is killer! Great workout. Let’s GO!!

Kenny

That took me way longer than 45 min but it was great!

Emma

Natalie

This is the hardest workout i have done lately 🥵 my body is shaking so bad

Keyla

Keep the challenges coming! This really gives me the motivation to see how far I can go and what to strive to be better at, thank you!!

Jayda

Shira

Ann-Sophie

Warm-up: 25 burpee

Superset: 
-Side lunge transfer
-Step up knee drive  
      
Circuit:
-Feet elevated push-up
-Renegade row 
-Z- press - Db 
           
Superset: 
-Forward lunge with bicep curl
-Reverse lunge with Overhead tricep extension

Cool down: 25 burpees

- Place your hands in front of you
- Hop back
- Bring your body down  
- Hop forward and stand up 
- Jump up extending your arms above you

Burpees

-Step out wide into a side lunge 
-Stay low and transfer weight from side to side
-Repeat

Side lunge transfer (12 each direction)

-Step up onto a box quickly as you drive your free knee up 
-Step back down to the ground
-Repeat

Step up knee drives (12 each leg)

Superset

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row (10 each arm)

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

Circuit

- Hold a dumbbell in each hand
- Step into a lunge as you curl the dumbbells 
- Alternate legs with each rep

Dumbbell curl with lunge

- Step back into a reverse lunge and perform a overhead tricep extension at the same time
-Alternate legs with each rep.

Reverse lunge with overhead tricep extension

W2/D1 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

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😂

W1/D5 Full body - upper focus

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 💪

W2/D1 Full body

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