Name: Playbook - Erica Nicole - W1/D1
Uploaded: 2021-11-03T04:01:15.894Z
Duration: 60 min
Description: W1/D1

Kayla

First time using this app so figured it would go to the next exercise with a timer on it.

Tisha

Week 1 Day 1
Full Body workout
This workout takes you through a full body workout that can be done from anywhere by anyone. Push yourself, you got this. 

Equipment Needed:
-Resistance Bands
-Mat *optional

Each workout is to be paired with 30mins of cardio
-Treadmill
-Stairmaster
-Jog/Quick Pace Walk
-Elliptical

-Place resistance band above the knees
-Take 2 jumps in one direction into a squat.
-Repeat turning the other direction
*Resistance band optional

2 Jumps to Squat

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge (1)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Tri Set 1

Complete this circuit 3x before moving to next set of exercises with 30 no rest until set is complete.

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

-Laying on back
-Thrust hips in the air squeezing flutes, firmly
-spread legs apart at the knees
-1s hold
-Release, Repeat

Hip Butterflies

-Hands on hips
-Lift leg to the side AND Back focusing on the glutes
-Repeat 10EA Side

Leg Side Raise

Triset 2

Exercises to be done with little to no rest until set is complete.

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

W1/D1

Community

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