Name: Playbook - Genevieve Morton - W3/D6 Full body circuits
Uploaded: 2021-08-26T19:31:57.175Z
Duration: 45 min
Description: W3/D6 Full body circuits

Full body circuits 3 x 30 sec
- Bent Over Row 
- Band pull apart (sub with her existing arm circle exercise?)
- Bicycle crunches

- Shoulder taps in plank position (on your knees)
- Change to high pull
- Toe touches

- Glute bridge marches 
- Bicycle crunches
- Dead bug

- Keep a neutral spine
- Pull the DB up keeping your elbow close to your body
- Engage your lat as you oull

Bent over dumbbell rows

- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Small Reverse Arm Circles (3lb)

- Bring your elbow towards your knee
- Repeat on the opposite side
- Engage your core

Bicycle crunches

Circuit

- Keep your core engaged
- Raise your hand and touch your opposite shoulder 
- Repeat on the opposite side

Shoulder touches

- Pull the dumbbells straight up
- Keep your core engaged

High row

- Hold dumbbell in one hand and extend your foot from the opposite side out. 
- Draw your foot and hand to touch each other
- Return back to starting position

Hand to Foot

- Push your hips up
- Engage your core and glutes
- Raise your knee 
- Lower and raise the opposite leg

Marches

Deadbug

W3/D6 Full body circuits

It looked easy but it was very hard. I am just starting out. I know I can follow the video examples.

Jed Roland

Great starter, the clamshells are much more challenging than then appear!

Jack Hoskins

W1/D1 Legs + Abs

I think I can see my abs after that work out

Love the simplicity of your workout but yet you can feel the effectiveness!!

Raymond

W1/D2 Upper body + Abs

Great. TY for the continued encouragement

W1/D3 Arms + abs

W1/D4 Poison of choice

The glute bridges were different. I used dumbbells for the step ups

W3/D6 Full body circuits

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