Name: Playbook - Elisabeth Vang - W3/D4 Full body circuit
Uploaded: 2022-11-07T07:57:43.493Z
Duration: 35 min
Description: W3/D4 Full body circuit

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other

Low to High Plank

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell hammer curl

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

W3/D4 Full body circuit

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