Name: Playbook - GoFit Training - W1/D1 Total body (no anchors)
Uploaded: 2023-06-15T13:29:53.285Z
Duration: 30 min
Description: W1/D1 Total body (no anchors)

Christian

My first time doing workouts phenomenal feel it and all my bones great freshness

Aaron

Scott

Tyler

Virginia Tapia

Harold  McAmis

Jacob

bossman

Jenn

Juan Carlos

For one why are you using stuff that didn't come in the package? I don't see a pause button for you to get set up it just jumped right in

Chris

Good combination of exercises. Could use some more pointers on muscle groups targeted.

David

This was great minus the squats  I have to modify for not having a knee cap

Ronda

App routine doesn't promote right side and left side. I do 30 seconds with one leg, but the app doesn't remind or mention doing the other. It's a straight 30-30-30. It should be either 60-60-60 switching at 30, or 15-15-15-15 to keep me working both sides evenly.

Celeste

Hanna

Pat Cicchi

Perform exercises in a circuit style. Put in 30 seconds of work for each movement followed by 30 seconds of rest. Repeat circuit three times.

- Squat to alternating side step (bar)
- Bent over row to standing high row (bar)
- Romanian deadlift to squat (bar)
- Stationary lunge to overhead press (tubes/handles)
- Standing side bend (tubes/handles)
- Plie squat with curl (tubes/handles)

- Step on the band with both feet, keep tension on the band
- Push your hips back as you come down
- Keep you chest up as you come down

Squat to alternating side step (bar)

- Hinge at the hips and come down
- Pull the bar up to the bottom of your chest engaging your lats 
- Extend your arms
- Pull straight up to your chin

Bent over row to standing high row (bar)

- Hinge at the hips and keep your back in a neutral position as your come forward
- Keep a slight bend at the knee as you come down
- Return to the initial position
- As you come down in for a squat push your hips back and keep your chest up

Romanian deadlift to squat (bar)

- Hold the handles above your shoulders 
- Step back pressing the band up
- Keep your chest up 
- As you step back Bring your hands down
- Perform one set on one side, rest 30, repeat on other side

Stationary lunge to overhead press (tubes/handles)

- Roll your shoulders back
- Keep your core engaged as you come down sideways
- Perform one set on one side, rest 30, repeat on other side

Standing side bend (tubes/handles)

- Start with a wide stance with your feet over the bands 
- Push your hips back as you come down 
- As you reach the top curl engaging your biceps

W1/D1 Total body (no anchors)

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