Name: Playbook - GoFit Training - W4/D2 Total body (anchors)
Uploaded: 2023-06-15T13:29:53.337Z
Duration: 30 min
Description: W4/D2 Total body (anchors)

Scott

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.

- 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 (kettlebell)
- 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

W4/D2 Total body (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

Aaron

W1/D1 Total body (no anchors)

W1/D2 Total body (anchors)

Tori

W1/D3 Upper body + core

W1/D4 Lower body

W2/D1 Total body (no anchors)

W2/D2 Total body (anchors)

W2/D3 Upper body + core

W2/D4 Lower body

W3/D1 Total body (no anchors)

W3/D2 Total body (anchors)

W3/D3 Upper body + core

W3/D4 Lower body

Always a total body workout 🏋️‍♀️

W4/D2 Total body (anchors)

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