Name: Playbook - Ellen Nieman - W4/D3 Full Body 2
Uploaded: 2024-03-20T17:09:08.018Z
Duration: 45 min
Description: W4/D3 Full Body 2

Rosie

Another great full body session, legs are feeling it after leg day yesterday 😨

Tokyo

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

*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 on February 21st!*

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Stand holding a DB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

W4/D3 Full Body 2

Fantastic workout! What a great start! Truly loved it!!

Mandy

Amanda

I’m not sure I understand how it works but I did it…. :)

W1/D1 Upper Body

It was great, almost quit but kept pushing! Don’t think I was doing the kb swings right so I did give up on those haha but I added in extensions and hammy curls. 
Wish I could work out with you!!!!

Justine

Great leg day!! I'm pretty sure they will be dead all day!!!

Jelly legs, why do they always but bits to use for legs upstairs ? 😩😵‍💫🤪

Clair

W1/D2 Lower Body

Amazing full body workout!! I am wasted and love it!!

Natalie Serna

I’m going to be in beautiful pain tomorrow :)

Rosina

W1/D3 Full Body

Fantastic workout to start this week off with! My arms are on fire!!

W2/D1 Upper Body

This leg day was a little tough to get through, but I did it!

TRACEY

W2/D2 Lower Body

Full body days rock!! Too bad I felt wimpy today! Still an amazing workout!

W2/D3 Full Body

I am loving these workout! Tough, and I'm able to get them done in the little time I have!

W3/D1 Upper Body

It was one of the best leg days I have had in a while! Moved all my weights up! A very good workout!

It was one of those days when I rolled out of bed at 4:20am and the last thing I wanted to do was hit the gym. I came and I conquered! 40 pound KB swings and Goblet squats for PRs!

I was tired today but still pushed through this great workout! My legs are dead!!

W3/D2 Lower Body

Finally Friday Full Body Work Out! Whoooo hoooooo!

W3/D3 Full Body

W4/D1 Upper Body 2

Another great leg workout. Nice switch up from the first three weeks. Still able to see where the gains are.

W4/D2 Lower Body 2

👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

Another solid workout, can see the difference/growth in my arm strength, hard work is paying off!

W5/D1 Upper Body 2

W5/D2 Lower Body 2

Another solid workout, upped my reps 😄

W5/D3 Full Body 2

Another great workout, perfect start to the day 💪🏼

W6/D1 Upper Body 2

Another solid workout with heavier weights! Progress!

W6/D2 Lower Body 2

Full cycle complete, been doing 6 days out of 7. Back to the beginning and I’ll push myself even more, loving it 💪🏼

W4/D3 Full Body 2

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