Name: Playbook - Demi Bagby - W4/D5 Full body
Uploaded: 2023-06-19T15:00:29.811Z
Duration: 45 min
Description: W4/D5 Full body

Superset: 
- Goblet squats 
- American kb swings

Superset:
- Close grip pull-ups
- Push-up shoulder tap front raise 

Superset:
- Seated dumbbell shoulder press
- Burpee

Superset: 
- Front raises
- Side laterals

Superset:
- Ankle tap crunches
- Reverse plank holds

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

Goblet squats

- Hinge at the hips
- Hold the kb with arms extend in front of you 
- Move your hips forward engaging your glutes
- Push the kettlebell up until your arms reach full extension 
- Let the bell swing back

American kettle bell swings

Superset

- 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

-Perform a pushup 
-Tap your hands to each shoulder one at a time 
-Raise and elevate your arms to the front one at a time 
-Repeat sequence

Push-up shoulder tap front raise (10 each side)

-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

-Drop to your hands then take your full body down to the ground
-Do a push-up, and pop back up to your feet 
-Jump up and reach overhead as you do 
-Repeat

Burpee

- 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

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

-Get into a reverse plank position and hold for time

Reverse plank hold

W4/D5 Full body

Tallinn

Talor McClusky

Day 1 of the program. Loved this workout!

Nanine

W1/D1 Lower body

Ann-Sophie

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

Gracen Fleming

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 !

Kirsty

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!

Meagan

W1/D4 Upper pull

Killer arm workout after yesterday 🥵 but loved it 🫶

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

W1/D5 Full body

Michelle

W2/D1 Lower body

Linda

W2/D2 Upper push

Inez

W2/D3 Lower body

W2/D4 Upper pull

Wijdan

W2/D5 Full body

Skater lunges at the end really tie it together at the end 😅

W3/D1 Lower body

Megan

Feeling stronger this go around on the hand release pushups! 😅💪🏽

W3/D2 Upper push

Very challenging and a lot of that good pain

W4/D5 Full body

Community

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