Name: Playbook - Eliza Katoa - W4/D1 Full body workout- Beginners Program P2
Uploaded: 2024-04-04T21:40:52.837Z
Duration: 50 min
Description: W4/D1 Full body workout- Beginners Program P2

Jump rope challenge:

-Jump rope 100 reps

Circuit 1: 
Perform the moves below consecutively. Rest 2-3 minutes. Repeat 3-5 rounds total.

- Dumbbell thrusters 
- Rdl to upright row 
- Barbell sumo dealifts 
- Hand release burpees 
- Step-up knee drive shoulder press
- Glute bridge hold band abduction

*if you’re short on time, do less rounds!

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- at the top lift your elbows up to your face and row those dumbbells to your chest

Dumbbell RDL to upright row

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Drop your chest to the ground and bring the whole body done with you. Extend those arms straight out bring them back to a push-up position. From here you’re going to push it through your arms jump your legs forward and stand up and hop at the top. Bring your arms above your head and extend them outward. Repeat

Hand release burpee

- Begin facing the box with your dumbbells resting on your shoulders 
- Bring your leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees / drive it all the way through 
- As you do this, simultaneously press those dumbbells overhead 
- Step down with the first leg and lower back down to the ground
- Switch legs and repeat

Step up + knee drive + shoulder press

- Lay on the ground with a band around your legs above the knee
- Place your arms on the ground for stability and your feet firmly on the ground
- Push your knees apart and perform glute bridges

Glute bridge hip hold abduction

Circuit

W4/D1 Full body workout- Beginners Program P2

Jordyn

Christine

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.

W1/D2 Push workout- Beginners Program P2

W1/D3 Leg workout- Beginners Program P2

W1/D4 Pull workout- Beginners Program P2

So fast. So challenging. I loved it! 🔥

Katie

Amazing done in 13mins burned about 90 kcal

W4/D1 Full body workout- Beginners Program P2

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