Name: Playbook - Ellen Nieman - W1/D1 Full Body 1
Uploaded: 2024-03-25T02:58:50.383Z
Duration: 45 min
Description: W1/D1 Full Body 1

Life is super busy currently so these full body days are where it’s attt🔥

Erica

On my second cycle of this program so I’m going to push myself harder than the first time around, major sweat on 😅

Rosie

I struggled do laterals week 1. Week 3, it's much easier! Thanks El

Becky

The last set was a killer. Beginner again after no weights in over 12 months.

Clare

Tougher than I care to admit, but it feels good to move

Megan

It was great and felt great getting back into a workout routine at home !

Caitlin

Tracy Anderson

❤️ this workout! Easy to do at home with a couple dumbells, a mat or towel and a chair!

Jessica

Leandra

Brenda

Super excited about this new challenge!!!!

ReAnna

Great start to the new program! I’ll be doing the 3 x a week program twice a week, 6 days out of 7. The higher reps are a killer already 😅 bring it on! 💪🏼

Warm-Up:

5-minute incline walk on treadmill (if accessible)

Arm circles 3 x 30 seconds
Jumping Jacks 3 x 30 seconds
Leg swings:
Side to side 3 x 10
Front to back 3 x 10
Frog squats 3 x 10

Cardio (optional): 1-2x a week
- 10-20 minute incline walk
- 20-45 min outdoor walk

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge by May 9th!*

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Dumbbell fly

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Db lateral raises

Isolated seated hammer curls

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

W1/D1 Full Body 1

Another solid workout and an improvement from the first time around

W1/D2 Full Body 2

Tough workout after a few days off with illness. Good to sweat it out!! 😅😅

W1/D3 Full Body 3

Really tough workout as I’m still recovering from illness but great to sweat it out 💦 can really see growth in my muscles, especially upper body

Made it through 3 x 12 of each. Legs are rough today after legs workout yesterday.

W2/D1 Full Body 1

Probably my favourite workout from this workout 😮‍💨

W2/D2 Full Body 2

Got back into the flow with this after a few rough days with illness, feeling good 💪🏼

Another top workout, the first 2 leg exercises are a killer, pure leg burn 🔥

W2/D3 Full Body 3

Sweaty one that 😅💦 never get bored of these workouts, thank you!

Great workout to start the week off strong!!!

Sherry

W3/D1 Full Body 1

W3/D2 Full Body 2

W3/D3 Full Body 3

Love this workout, love the change up, comes at just the right time!

Love the new workout, feeling better with each one. Thanks Ellen for making workouts so much more enjoyable and beneficial 💪🏼

W4/D1 Full Body 4

Solid workout after a few days rest, back on it!

Love seeing the results from this workout

Really enjoyable workout, love the change up half way through this program to keep it fresh and interesting, not repetitive. Still focused 💆🏼‍♀️

W4/D2 Full Body 5

Great workout after being on vacation for a week

Another great workout, good change up 💪🏼

W4/D3 Full Body 6

Upped my reps this time round, great burn 🔥

W5/D1 Full Body 4

W5/D2 Full Body 5

Another great workout, upping the weight and reps this time

W5/D3 Full Body 6

Great way to start my week 💪🏽💪🏽

Really increased weights and reps this time around so I’m gonna be aching tomorrow 😅💪🏼 love it

W6/D1 Full Body 4

Great little push after a 10 hour shift!!!

Really pushed hard on that, one more workout then cycle complete, then back to the beginning to do it all over again 💪🏼

W6/D2 Full Body 5

First cycle done and I’m feeling great! By far the most enjoyable addictive program I’ve done, can really see the gains. Time to start it over again for another cycle 💪🏼 thanks again Ellen!

W1/D1 Full Body 1

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