Name: Playbook - Fit By Fousey - W1/D1 Full Body
Uploaded: 2023-06-18T09:41:58.719Z
Duration: 60 min
Description: W1/D1 Full Body

3d attempt to get back in the gym mode: Week 1 Day 1 💪🏽

Jeff

Been gone for awhile but I’m back now to start over 💪🏽

Amazing gf loved it firct bucep curl ever

Paul

Mujtaba

Great workout! First since moving to my brothers!!

Mauris

Marco

Haven’t felt like this in a while on my own, so glad I invested in this program

Nate DeWolfe

Really good workout felt weird for me doing full body as I wouldn’t normally but enjoyed pushing myself and my girlfriend

Harry

Kimberley

Panasp

Amazing first day! Still eager to keep going!

Braden

1st day let's go! Very happy that it's not too time consuming!

This is where I started my first day back to working out and I’m beat 💯

Jerry

I absolutely love the workouts excited for what’s to come

Jereme

It’s was good but I’m having trouble letting my own body up, the last exercise I couldn’t do.

Melisa

Juan

Paolo

Great workout especially for someone coming back into the gym after sometime off.

Hasmir

I love this app. Everything is easy to follow

Arinze

Matt

Great pick me up workout to start my Sunday! Started with really light weights but then progressed slowly to a tad heavier weights. Overall great experience for day 1 of your second challenge!!!

So easy to follow !! 

Only thing I would say is alternative equipment for example the leg press I don’t have that machine in my gym !!

Altars from that really good

Paulo

Let’s grind baby! I’m feeling gooooood! Burdened 830 calories and on to my 20 minute run! Let’s get these results baby!!! If you struggled to get through it don’t worry, you got it tomorrow! It ain’t an easy workout but that’s why you have to get that work in and get out, hint the name workout! Y’all got this baby!!!

Luca G

Chuky

There were some difficulties but I got through it though

quinton

Let’s gooooo day Spartacus challenge complete- you do this for YOU ! @Dr.MikeC #fouseychallenge #spartacus

Mike Chammout

Isaiah barrett

Great workout! Was really feeling it towards the end but it felt great

Michael

Terry

Brandan

Woke up early for the first time in months. Killed it. Now I’m off to work to have a productive day!

Stephanie

Day 1 Spartacus Challenge! Amazing full body workout! Definitely going to feel it tomorrow! Let's get it!!

Boomable

Bruh bruh thanks for this! This motivated me to get back in the gym after a year.

Mauricio

shifteh

Woww, that was good I loved it, thanks Fousey

Luis

Nichalia

DAY 1 

- Lat Pulldown
- Dumbbell Bench Press
- Overhead Dumbbell Press
- Single Arm Bicep Curl
- Rope Pulldown
- Leg Press

Abs Workout

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at full contraction, then return to the starting position

Lat Pulldown

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

Dumbbell Bench Press

- While holding a dumbbell in each hand, sit on bench that has back support
- Place the dumbbells upright on top of your thighs
- Raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward 
- Press the dumbbells upward until they are overhead
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Overhead Dumbbell Press

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder
- Pause at full contraction
- Lower the dumbbell with control and repeat on the opposite side

(R+L= 1 rep)

Single Arm Bicep Curl

- With the rope attached high on the pulley
- Grasp the rope with both hands, arm bent to 90 degrees
- Pull the rope down, extending the arms and engaging your triceps
- Spread the rope apart at the bottom for a deeper contraction
- Bend the elbows, returning the weight back to starting position with control

Rope Pulldown

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunch

W1/D1 Full Body

Did the Beginners abs workout and then the Beginners Running workout on the treadmill for 20min at 4.5 speed. 2 great exercise to do in rest days (as Fousey completes these 2 tasks too) My legs are killing me lol

W1/D2 Rest Day

Gabriel

Alan

W1/D3 Full Body

22min run then finished of with Abs workout 💪🏽 not bad for a REST DAY!

W1/D4 Rest Day

Work out is starting to get a little bit easier now 💪🏽

W1/D5 Full Body

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Full Body

Lets go legday done, you can increse amount of workouts. was done in 25mins.

Mars

What sort of weight in terms of light/heavy should we use for calf raises?

W2/D2 Legs

Abs workout and Treadmill for my rest day 💪🏽

Conrad

W2/D3 Rest Day

Good after work gym workout this week 💪🏽

W2/D4 Full Body

W2/D5 Legs

W2/D6 Rest Day

W2/D7 Rest Day

Nice change up in sets to start this week 💪🏽

Love the change up to start week 3 let’s gooooo #fouseychallenge

W3/D1 Full Body

Omar

W3/D2 Back & Biceps

A great 4th of July workout 💪🏽🧨🎆🎇

Was able to do tomorrows leg day TODAY ! After the back/bi workout if your crunched on time you can complete both in 60 minutes

W3/D3 Legs

In four weeks..1 more week left to go 💪🏽

Great workout! Really felt this one! LETS KEEP GOING!!!

W3/D4 Chest / Shoulders / Triceps

Slight struggle at the end but still pushed threw it

Failed last set at 10 instead of 15 - when you fail instead of stopping do hammer curls instead as they are easier — and continue to your goal of 15 reps!! Let’s goooo

W3/D5 Back / Shoulders / Biceps

Was sick for a week and a half but we back on‼️‼️

W3/D6 Chest / Shoulders / Triceps

Not rest in rest days. Abs and running to start the Saturday morning.

W3/D7 Rest Day

Struggled on the last set (last 5 reps) of the incline bench but then went right back into it to finish it off after a 5-10sec break. Not giving up.

W4/D1 Chest & Triceps

W4/D2 Legs

Abs workout and a 42min. Run on treadmill.

W4/D3 Rest Day

Great middle of the week 💪🏽 workout…struggled but still finished strong

W4/D4 Shoulders

W4/D5 Back & Biceps

W4/D6 Rest Day

This has been an amazing experience! Onto hulk now. Hope you enjoy your subathon  Fousey!

Week 4 completed!!!!! Hulk 💪🏽 and Spider-Man 🕸️ is up next!!!!!!!!!

W1/D1 Full Body

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