Name: Playbook - Dr. Robin B - W3/D3
Uploaded: 2023-01-23T05:39:14.940Z
Duration: 45 min
Description: W3/D3

Today had to mentally push threw but was a killer workout just glade I completed it 💕 definitely getting stronger by the week

keonni

It was great! I was struggling a bit cuz I took a week off but nonetheless I finished all reps and rounds💪🏾💪🏾💪🏾

Olivia

Zavia Munroe

Full body + Abs:

Warm up: Treadmill walk 10 min

Circuit 1: 3 Rounds:
- 12 x DB squat to press
- 12 x DB deadlift to bent row
- 12 x DB squat jacks
- 20 x Plank jacks

Circuit 2: 3 Rounds:
- 15 x Lateral bench jumps (each side)
- 6 x DB Bulgarian split squats (each side)
- 10 x DB single leg hip thrust (each side)
- 15 x Shoulder taps (each side)

- Speed 3.5
- Incline 6 for intermediate and advance

Warm-up Treadmill Walk

- Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

DB squat press

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- Bend back down and pull dumbbells up for row

DB deadlifts to bent row

- Jump in a wide toed out stance with dumbbells on shoulders 
- Lower into a squat and jump feet into shoulder width then back to squat

DB squat jacks

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 1

- Jump laterally over bench back and forth
- Using your inside leg to propel you up and over
- Land softly

Lateral bench jumps

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

DB single leg hip thrust

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit 2

W3/D3

Georgia

Just starting… I’m sure I’m going to love it once I get used to the app.  

However, the app should be able to pause Otherwise, I sure I will like it…

Monica 

W1/D1

Cami

I can’t breathe but it’s so worth it!!!

Samantha

W1/D2

Day 3 and already seeing results ! 🙌🏽🥰

Avette

W1/D3

I almost didn’t make it today but I’m so glade I followed threw and finished I feel great !🙏🏽🙌🏽

Felt good and stronger than day 1 💪🏾

Alexis Mitchell

W1/D4

It was a wonderful workout, I’m loving this app

Ishakamusa Barashango

W1/D5

W1/D6

Rachel

Amazing abs we’re on fire but such a great  burn 🔥 excited to start week two 💃🏾🦋

W1/D7

Ebony

W2/D1

W2/D2

Fell behind two days but back at it an so glade needed this workout today ✨

Jenai

W2/D3

Was good ,sore from yesterday but today helped 💃🏾

Quartesha

W2/D4

W2/D5

W2/D6

I’m out of breathe lol but much needed workout 🙌🏾

W2/D7

Starting this week was hard but honestly killer workout just glade to have finished 💃🏾

W3/D3

Community

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