Name: Playbook - eFitmama - W1/D1 - Full Body + Core
Uploaded: 2023-01-01T18:00:59.750Z
Duration: 45 min
Description: W1/D1 - Full Body + Core

Great start to developing a workout streak!

Great w/out. Love that theyre 25/30 minutes but I'm sweating!

Cassie

First real workout in a while and I loved it !

Breen

easy but challenging at the same time. Though I do ask are we supposed to be doing the moves as fast as you? i went more slow and controlled to feel more of a burn

Payton

Becky

Stefanie

Elyse

Thank you for kicking my booty 🎉🎉🎉

Lindsey

Mallory

Abby

Michelle

Another great challenge started! 🙌🏻

Marcela

🥵🤦🏼‍♀️🏋️‍♂️💣. So good!

Jessica

Kandice

Start with a 20 minute cardio warm up of your choice

If you can't do a cardio warm up - add 1-2 more sets to each circuit

Equipment: a set of light to medium dumbbells and a mat

Runners crunch to toe touch

8-10 reps

Modify as needed - if you can’t get to 8, do as many as you can

Front squat, deadlift to overhead press

Modification: Drop reps to 6-8 instead of 10

1 rep = 1 plank crunch each way + mountain climber

Plank crunch to mountain climber

1 rep = 2 lateral shuffles to knee drive 1 way

2 lateral shuffles to knee drive

Circuit 1

Bicycle crunches

5 each leg

Modification: reverse lunge only, no overhead extension

Reverse lunge with overhead extension

You can do this with or without weight!

If jumping bothers your knees - you can do a regular squat with no jumping

Alternating squat to squat jump

Pull your belly button into your spine as you exhale to protect your TVA

If this is too advanced for you at the moment, you can do the modification video Posted in the next circuit

Alternating heel taps

Circuit 2

Bodyweight sumo squat modification for jump squat

Modification for heel taps

Modifications

W1/D1 - Full Body + Core

Marina

W1/D2 - Back and Shoulders

All I have to say is WOW!! 🥵🔥💪🏻

Melissa

W1/D3 - Legs and Glutes

Loved it! Definitely felt the tricep burn

Alexandra

I have a feeling my arms will be dead tomorrow

Jill

W1/D4 - Chest and Triceps

Not sure lol I’m sure I’ll be T Rex’s it tomorrow

W1/D5 - Biceps and Glutes

was not a fan of the all the movements. if being up then down in the floor then up again. that’s just my opinion. still got a decent workout.

Holy crud- doesn’t seem like a long time but mercy.

Sweaty and done 👏🏼👏🏼👏🏼✅✅✅

W2/D1 Full Body AMRAP

Analisa

W2/D2 Back, Shoulders, and Chest

Madeline

W2/D3 Core + Lower Body

W2/D4 Bicep and Triceps + Tabata Finisher

Way to end second week!🙌 legs and arms on fire!

Kayla Neighbors

Nicole

W2/D5 Full Body

Kristen

W3/D1 Full Body

W3/D2 Back and Glutes

W3/D3 Biceps, Shoulders and Deep Core

W3/D4 Chest, Triceps, and Quads

W3/D5 - Total Body Tabata

Wow the total body burn is REAAL ... especially after having 5 cakes pops for hour daughters birthday the day before 🤣🤣

W1/D1 - Full Body + Core

Community

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