Name: Playbook - Fit By Fousey - W1/D5 Full Body
Uploaded: 2023-06-18T09:41:58.742Z
Duration: 60 min
Description: W1/D5 Full Body

Hasmir

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

Jeff

Boomable

Chuky

Let’s goooo- stronger by the day baby ! #fouseychallenge #spartacusChallenge

Mike Chammout

Fire workout 🔥Felt this one big time. Was able to upgrade some weight with more controlled repetitions.

Isaiah barrett

DAY 5

- 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/D5 Full Body

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

W1/D1 Full Body

Paolo

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

W1/D6 Rest Day

W1/D7 Rest Day

Juan

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!!!

Mauris

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/D5 Full Body

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