Name: Playbook - GoFit Training - W1/D2 Total body (anchors)
Uploaded: 2021-06-09T13:50:36.125Z
Duration: 30 min
Description: W1/D2 Total body (anchors)

Scott Warwick

That was really good actually for a beginner. Thank you very much

Carlos

Mark

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.

- Anchored chest press (tubes/handles)
- Anchored alternating lat pull down (tubes/handles)
- Low anchored curl (tubes/handles)
- Alternating shoulder press (tubes/handles)
- Back squat (bar)
- Romanian deadlift (kettelbell)
- Split lunge (bar)

- Stand in a split stance 
- Press the handles forward engaging your chest 
- Keep your elbows below shoulder height

Anchored chest press (tubes/handles)

- Lean back slightly 
- Pull the band with one hand engaging your lat as you pull 
- Alternate sides

Alternating lat pull down (tubes/handles)

- Engage your biceps as you curl 
- Keep your core engaged 
- Keep tension on the band

Curl (tubes/handles)

- Place both feet on the band
- Press up alternating arms

Alternating shoulder press (tubes/handles)

- Start in a wide stance with your toes pointing out 
- Hold the handles above your shoulders
- Push your hips back as you come down 
- Reach paralleling come straight up keeping your chest up

Plie squats (bar)

- Push your hips back as you come down
- Keep a neutral spine 
- Reach shin height and pull the KB up
- Engage your hamstrings and glutes as you come up

Romanian deadlift

- Keep a split stance 
- Bring your back knee down u too both legs are at 90 degrees
- Push through your front leg to come up

Split lunge (bar)

Circuit

W1/D2 Total body (anchors)

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.

W1/D2 Total body (anchors)

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