Name: Playbook - Eliza Katoa - W1/D1 Full body workout- Beginners Program P2
Uploaded: 2024-04-04T21:40:51.699Z
Duration: 40 min
Description: W1/D1 Full body workout- Beginners Program P2

Jordyn

Christine

40-minute Amrap: Set a timer for 40 minutes
And perform the moves below consecutively. Rest as needed and repeat as many rounds as possible until the timer goes off.

- Deadlifts 
- Kb oh alternating lunges 
- Wall balls 
- Alternating dumbbell snatch 
- Weighted step-ups 
- High plank dumbbell transfer 
- Hammer curl to oh press

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Holding a kettlebell in one hand and extended overhead
- Take one step forward  
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Kettlebell overhead  lunge (double)

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

Drive through that hill as you step up onto that box. Drive your opposite leg all the way through so your leg is creating a 90° angle. Come back down slowly and controlled and alternate legs that you step up with.

Weighted step-up to knee drive

Engage your core as you pull the dumbbell from side to side.

High plank dumbbell transfer

- Hold a dumbbell in each hand
- Performa hammer curl to your shoulders
- Press the dumbbells overhead

Hammer Curl to Overhead Press

AMRAP

W1/D1 Full body workout- Beginners Program P2

W1/D1 Welcome to the beginners program part 2!

Went up on some. Feeling stronger each week

Alicia Hodde

So good!! Upper is my weakest and this felt good.

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W1/D4 Pull workout- Beginners Program P2

So fast. So challenging. I loved it! 🔥

Katie

Amazing done in 13mins burned about 90 kcal

W1/D1 Full body workout- Beginners Program P2

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