Name: Playbook - GoFit Training - W4/D1 Total body (no anchors)
Uploaded: 2023-06-15T13:29:53.334Z
Duration: 30 min
Description: W4/D1 Total body (no anchors)

Scott

Always a total body workout 🏋️‍♀️

Virginia Tapia

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

Stationary lunge to overhead press (tubes/handles)

- Roll your shoulders bsck
- Keep your core engaged as you come down sideways

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

Plie squat with curl (tubes/handles)

Circuit

W4/D1 Total body (no anchors)

Directions should be apparent including info required.  I shouldn’t have to determine the app isn’t keep track of my workouts after the fact. Irritated

Tammie

Christian

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

W4/D1 Total body (no anchors)

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