Name: Playbook - Demi Bagby - Wednesday: Full body
Uploaded: 2023-08-07T17:01:27.955Z
Duration: 45 min
Description: Wednesday: Full body

Superset:  
-Feet elevated push-up 
-Single arm Db row 

Superset: 
Db push press 
Db reverse stationary lunge 

Superset: 
V-sit dumbbell curls 
Db floor dips

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

Decline push-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (12 each arm)

Superset

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- 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)

-Get into a v-sit position 
- Curl dumbbells for reps while holding the position

V-sit + dumbbell curls

- Place your hands on the front edge of the dumbbells just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dumbbell  dips

Cardio training on a stairmaster at desired speed and for desired time

Stairmaster (cardio)

Wednesday: Full body

Britt

Monday: Lower Body

Tuesday: Upper Body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Wednesday: Full body

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