Name: Playbook - Heather Watkins - Saturday: Optional Full Body Conditioning
Uploaded: 2024-04-23T23:11:47.136Z
Duration: 25 min
Description: Saturday: Optional Full Body Conditioning

Perfect for a Saturday morning of starting over with my journey!

Lacie Fallin

Olivia Lester

This is a 40sec on/20 sec rest circuit! We will complete 4 total rounds of these movements. 

Each round is 5 minutes long which makes the total workout around 20 minutes PLUS your warmup, don’t skip that!

If you are freshly postpartum working on healing DR/need low impact or pregnant past the first trimester - review the modifications and the drop down menu for more details on how to modify!

- Shoulder width stance 
- Dumbbell rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly - pressing dumbbell overhead
- Heels down until hips and legs extend

Single Arm Alt. Dumbbell thruster

Start standing with your feet together.
Forward fold with straight legs, and place your hands on the floor.

Walk your hands out until you are in a plank position with shoulders over your wrists.

Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints.

Press back up to your plank.

Walk your hands back in toward your feet, keeping your legs as straight as possible.

Roll back up to a standing position, with control.

Inchworm to push up

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over dumbbell or bar
- Repeat movement

Hop Over Burpees

Dumbbell Swing Toss

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Giant Circuit:

Can do inchworm to push-up on knees or incline push-ups 

Instead of bicycle crunches, do heel touches

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

Modifications (Postpartum/Pregnancy)

Saturday: Optional Full Body Conditioning

Lordy you have smoked my lower body today!!!  Loved it!!!

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Monday: (Gym) Hamstrings & Glutes

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Melissa Watson

Katelyn Thiele

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home): Back Biceps + abs

Friday (Gym): Back Biceps + abs

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Devon

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Saturday: Optional Full Body Conditioning

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