Name: Playbook - Dr. Robin B - W4/D3
Uploaded: 2023-01-23T05:39:14.976Z
Duration: 45 min
Description: W4/D3

Neda

That was an accident I meant to give it all stars

Full body + Abs:

Warm up: Treadmill walk 10 min

Circuit 1: 3 Rounds:
- 15 x Jumping lunges (each side)
- 12 x DB squat press
- 8 x Cable oblique crunches (each side)
- 25 x Planks jacks

Circuit 2: 3 Rounds:
- 12 x DB single leg RDL (each side)
- 8 x DB Bulgarian split squats (each side)
- 10 x DB squat w/upright row 
- 15 x Shoulder taps (each side)

- Speed 3.5
- Incline 6 for intermediate and advance

Warm-up Treadmill Walk

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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

- Keep your core tight 
- Twist from one side to the other
- Switch and complete given # of reps with opposite side

Cable standing oblique crunches

- 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

- 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

- Hold two dumbbells in front of your body
- Squat down to parallel 
- Stand back up
- Pull the dumbbells up toward your chin with elbows wide
- Lower with control

Squat w/ upright row

- 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

W4/D3

For the first day…. That sent me lol. But it was a good send lol

Tina

Was amazing starting 30day challenge again 💃🏾

keonni

Georgia

W1/D1

Bella

Camila

W1/D2

Alexis

Samantha

Day 3 and already seeing results ! 🙌🏽🥰

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 💃🏾🦋

W4/D3

Community

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