Name: Playbook - Ellen Nieman - W1/D3 Full Body 3
Uploaded: 2024-03-25T02:58:50.391Z
Duration: 45 min
Description: W1/D3 Full Body 3

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

Rosie

Megan

Tracy Anderson

Hate push-ups, but guess I will learn to love them! 😆

Jessica

🦵🦵 are sure feeling this workout today!!!

ReAnna

Caitlin

Sherry

Another killer workout! The first 2 leg exercises were tough, but feeling great 💪🏼

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!*

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 8 REPS EACH SIDE

Dumbbell reverse lunge

Push ups

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

W1/D3 Full Body 3

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

Another solid workout and an improvement from the first time around

Clare

W1/D2 Full Body 2

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/D3 Full Body 3

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