Name: Playbook - Eliza Katoa - W2/D1 Full body workout- Beginners program P1
Uploaded: 2024-04-04T21:40:52.895Z
Duration: 55 min
Description: W2/D1 Full body workout- Beginners program P1

Teki

Amanda Martens

Gina Talakai

Shawna-lei

Love these workouts! And it cuts my gym time way down because I know exactly what I’m going to be doing!

Chelsea

Salem

Misty

I can feel myself getting stronger already!! Happy MLK DAY!!

Can’t thank you enough for this program!! W2D1 🔥

Summer

My gym didn’t have a leg press so had to modify. Can we have some options for the leg press possibly?

Amanda

- Strength work: perform one set of leg Press, rest 1-2 minutes. Repeat 3 x.

- Leg press 

- Circuit 1: perform the moves below in order. 
  This is one giant set and you'll complete on 
  Exercise after another. Then you will rest
  2-3 minutes and repeat 4x 

- Hammer curl to overhead press 
- Dumbbell sumo deadlifts 
- Crush press 
- Burpees  

Superset 1: 
- Supinated row to bicep curl 
- Bodyweight lateral lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Keep your thumbs up Throughout the whole movement. Curl those dumbbells up to your biceps and then press them over your head control them back down and repeat.

Dumbbell hammer curl to OH press

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable
***modify on an incline

Burpees

Circuit

Grab a barbell and hold it with your palms facing upward. Bend over, maintain a straight back and strong core and row that barbell back. Stand up and perform a bicep curl. That’s 1 rep!

Barbell supinated row to bicep curl

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges (10 each side)

Superset

W2/D1 Full body workout- Beginners program P1

I’m sorry I ment to give you five stars not whatever it hit

Destrie

Gretchen

It was great . Had to switch lateral lunges to regular squats . My knees were weak. Thank you

Karen

W1/D1 Full body workout- Beginners program P1

Awesome intro super excited to get started!

Abbey

Trish

Starting today and feeling SUPER excited 🤩

Marta

W1/D1 Welcome to the beginners p1 program!

I’m confused do we do 3 sets of each or do we do 3 sets of each thing in a 3 set circuit?

Had to push myself in the dumbbell area and push ups. The dips were TOUGH but loved it

Nothing for you to improve - it’s me. Dips. Did the best I could given my gym’s equipment and my stage in re-entry with strength training. Not stopping me, just getting creative with work-through. Onward.

Sara

W1/D2 Push workout- Beginners program P1

Another great one! My legs are already feeling like jello

W1/D3  Leg workout- Beginners program P1

Alicia Hodde

Margot

W1/D4 Pull workout-  Beginners program P1

Berdeen

This one was a bit hard for me because of my stomach as my problem area. However, I did not digress I still pushed myself, with my stomach all out and shizz :)

Jennifer Leilua

Perfect cool down after a week of burn!👍🏽

W1/D5 Optional cardio & core- Beginners program P1

Leslie

Another great workout. My arms are burning

W2/D2 Push workout- Beginners program P1

Started the workout out to heavy in weights, couldn’t finish all my sets but still feel like I got a massive workout in! 😆

W2/D3  Leg workout- Beginners program P1

Loved this workout so much more the second week around! It flows so well and I pushed myself on the weights! Thanks so much

W2/D1 Full body workout- Beginners program P1

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