Name: Playbook - Demi Bagby - W2/D2 Full body
Uploaded: 2023-06-19T15:13:54.472Z
Duration: 45 min
Description: W2/D2 Full body

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

Tori

Afnan Alshehri

Those push-up with knee to elbow were a bit out of my league but the rest was good. 😉

Ann-Sophie

Shira

Warm-up:
-25 jumping jacks
-25 plank jacks

Circuit: 3-4x
-Reverse Crunch                  
-Side plank hip dips
-Plank up-downs

Circuit: 3-4x 
-Half kneeling single arm Db shoulder press         
-Side lateral - Front lateral combo
-Plank shoulder taps

Superset: 
-Push-up with alternating side knee to elbow
-Inverted row 
   
Cool down : 20 minute cardio

-Perform jumping jacks for desired time or reps

Jumping jacks

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

Plank jacks

Warm up

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises (15 each side)

-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

Circuit

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press (12 each side)

-Stand holding a dumbbell in each hand
-Raise the dumbbells out to the side laterally, then lower
-Raise the dumbbells to the front, then lower
-Repeat

Lateral and front raises (12 each)

-Start in a push-up plank position 
-Tap your shoulder with your hand while holding yourself stable with the other
-Repeat back and forth rapidly

Shoulder taps

- Perform push-ups as you alternate4 knee to elbows with each rep

Push-up with knee to elbow (6 each direction)

- 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)

Superset

Choose whatever cardio you enjoy. Video shown is for example only

- Work on elliptical at a moderate pace for desired time

Elliptical (moderate pace)

Cardio

W2/D2 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

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

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

W2/D2 Full body

Community

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