Name: Playbook - Ellen Nieman - W1/D2 Full Body 2
Uploaded: 2024-03-25T02:58:50.387Z
Duration: 45 min
Description: W1/D2 Full Body 2

Another solid workout and an improvement from the first time around

Rosie

Clare

Megan

Loved all the different options in this workout. It really kept me going!

Jessica

Building those shoulders!!! Great workout!!!

ReAnna

Caitlin

Tracy Anderson

Sherry

Rosina

Really tough workouts on this new program 😅 no pain no gain, looking forward to seeing signs of progress!

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!*

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

Dumbbell RDL

W1/D2 Full Body 2

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 😅

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

Becky

W1/D1 Full Body 1

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!!!

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

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/D2 Full Body 2

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