Name: Playbook - GINA - WEEK 3 - FRIDAY FULL BODY
Uploaded: 2023-03-13T03:29:20.596Z
Duration: 44 min
Description: WEEK 3 - FRIDAY FULL BODY

Sammie

Emma

Grace

Amrit

I was sweating by the time I hit the choppers 😅😅

Farah

Those wood choppers tho 🥵 this was such a dynamic workout, love!!

Betty

This was one of my favourite workouts!! So sad this challenge is almost over 😓

Aisha

quick and sweaty! not too hard not too easy!! ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

Lilly

Sit on the floor and bend one leg in front of your body with your hip rotated out. 
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. 
Try to keep your back straight and resist the urge to bend to one side.

90-90’s

- Put your left foot across your right foot and use your left arm to push on your left hip! Really give it a good push!

- repeat on the other side do it 5 times on each hip!

Hip Stretch

It’s actually called that btw ;)

- Step forward with your left leg, and lower your body into a lunge. 
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

8 reps per side

Worlds Greatest Stretch

Treadmill Jog

- get into all fours (bear crawl)
- while keeping core engaged and right, tap each other, and each knee 
- repeat

Bear Crawl Shoulder and Knee Taps

- Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your dumbbells above your shoulders 
- Press up with the dumbbells as you come up into the squat

Squat Thrusters

- Swing kettlebell/dumbbell from between legs (make sure you are hinging your hips!)
- bring weight by your shoulder keeping your elbow close to your body, then press up the dumbbell (don’t go too heavy)
* Work both sides

KB swing + Press

- Set up in an elevated plank position on top of the bench, with knees bent, placing your elbow and forearm on the surface for support. Squeeze your core and glutes
- Squeeze your back to row the weight up 
- Row with your elbow close to your body
- Row with your elbow close to your body again, keeping your hand in position
- 12 per side don’t go too heavy!!!!!!!!!!!!!!!

Plank Bench Row

- From half kneeling position hold the dumbbell or plate on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

WEEK 3 - FRIDAY FULL BODY

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

Awesome workout. I really love the incorporation of some mobility exercises

Lucy

Szonja

TUESDAY - DAY 2 CHEST & SHOULDERS

this was my first workout with Gina and it didn’t disappoint 🤩🔥

Taylor

Day 3 can't remember the last time I was this sore

Brooke

WEDNESDAY DAY 3 - BACK BICEPS ABS

Gabby

So good!! ❤️‍🔥 that ball slam combo killed me!

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Third time and still tough!!! 💜💜💜

Loren

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

Safiyah

in my experience this is more like a 90 min workout and make sure you are fueled well before you start. i couldn’t finish it for the first try, but next time 💪🏼

WEEK 2 MONDAY- DAY 8 LOWER BODY

I did this workout after laying in bed for two days with debilitating pain due to endometriosis. Not today, motherf*cker!!! 💪🏼💪🏼

Pushed through even though I wasn’t feeling it! Great workout!!💪🏼🔥

Julia Garcia

Niki

WEEK 2- TUESDAY LOW IMPACT CORE FOCUS

WEEK 2 - WEDNESDAY CHEST AND SHOULDERS

Yasmin

WEEK 2- FRIDAY BACK BICEPS ABS

Offering alternative modifications for like slam balls (my gym didn’t have a slam ball :( ) thank you!! You rock btw

Finally got a hang of those kettle bell swing presses! 👌🏼

Second round 🤘🏻 second week done ✔️ ready for next week 💪🏻

WEEK 2- SATURDAY FULL BODY- LOWER FOCUS

Daaamn! Needed to skip the last exercise because I was DEAD! Till failure 🫶🏼 Loved it 💛💪🏼💪🏼

Karin

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Felt good , but I know I’ll feel it all tomorrow!

LOVED!! 😍 my whole upper body is toast 🥵

Definitely pushed myself to come and do this workout and I’m glad I did 🔥🔥 love ❤️

WEEK 3- TUESDAY BACK & SHOULDERS

Missed a day, but these shoulders are wobbly

WEEK 3- THURSDAY CHEST & ARMS

Thank you so much this was an amazing challenge (my first) and wow I feel so much stronger ! Can’t wait for the next one!

Mann that skip rope circuit at the end was killer on my and 😭 can't believe it's over. Thanks Gina for this 3 week circuit ❤️‍🔥❤️‍🔥

WEEK 3 - FRIDAY FULL BODY

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