Name: Playbook - eFitmama - W4/D2 - Back and Core
Uploaded: 2023-05-13T13:02:30.721Z
Duration: 50 min
Description: W4/D2 - Back and Core

Warm up: 10-15 minutes of low impact cardio of your choice

Equipment: one to two sets of dumbbells - medium and heavier

Optional finisher: 10-20 minute walk on treadmill or outdoors

Renegade row

Add a light set of dumbbells or a rubber mini loop band for more challenge!

Superman Lat Pulls

Superset 1

Pull elbows back and think about squeezing your shoulder blades together

*Staple - Bent over neutral grip row

Back fly

Superset 2

Alternating Underhand Grip Row to Neutral grip row

Use a medium to heavier dumbbell or even a kettlebell

10 each arm

*Staple - Kneeling Single Arm Row

Superset 3

8 each leg

Modification - Straight Leg toe touch lying on your back

Bridge Lift - Straight Leg Toe Touch

Lying on your back with knees bent, exhale and pull your belly button to your spine. Slightly lift head off your mat and hold static as you do around the world motion

Core Activated Around the World

Toe Touch

Dumbbell Roll Ups

Core

W4/D2 - Back and Core

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

Cody

Jessica

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

Kylee

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Becky

W1/D4 - Shoulders, Chest, and Triceps

Lisa

W1/D5 - Full Body + Mobility Stretching

Juliana Fanning

Holy crap! Great workout!! 🏋️‍♂️

Kori

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

Marina

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

Lydia

W2/D5 - Full Body AMRAP

Stefanie

Laura

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W4/D2 - Back and Core

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