Name: Playbook - GoFit Training - W3/D2 Full body - core focus
Uploaded: 2021-06-22T20:45:57.444Z
Duration: 25 min
Description: W3/D2 Full body - core focus

3 rounds, rest 30 sec at end of rotation
- Alternating Single Arm Russian Swing x 20t
- Curl to Press x 20
- Goblet Lateral Lunge x 20t alternating
 
3 rounds, no rest
- Ab Hold Halos x 20t alternating
- Russian Twists x 20ea
- Plank Drag x 20t

- Hinge at the hips 
- Push your hips for are engaging your glutes as they come forward
- Let the kb swing up
- Altérnate hands at the top

Alternating single arm swing

- Keep your core engaged 
- Curl the kb up engaging your biceps
- Press the kb straight up until your reach full extension

Curl to press

- Hold the kb at chest height
- Step to one side pushing your hips back and down
- Keep your opposite foot extended
- Repeat on the opposite side

Goblet lateral lunge (alternating)

3 rounds

- Lean back to about 45 degrees
- Rotate the kb around your head 
- Keep your core engaged

Ab hold halos (alternating)

- Lean back to about 45 degrees
- Rotate from one side to the other 
- Keep your core engaged

Russian twists

- Hold a plank position 
- Reach for the dumbbell and drag it underneath your body
- Keep your hips squared and core engaged

W3/D2 Full body - core focus

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