Name: Playbook - Isabelle Reckamp - W1/D3 Full Body
Uploaded: 2023-07-20T20:04:21.318Z
Duration: 60 min
Description: W1/D3 Full Body

Full body workouts are some of my favorite days because I burn lots of calories using lower weights and I get to do some cardio that isn’t running!! This workout is focused to be tough and focus on lots of areas of the body.
I usually do these workouts as one large super circuit, but please do what is best for you!!

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Stand shoulder-width apart with a dumbbell in each hand. 
- Squat down and when you stand back up, bring the dumbbells up to your chest.
- Press up dumbbells over your head and then bring back to at your sides.
- This is one rep

Suitcase Squat to Hammer curl press

- Hold one dumbbell over you head with one arm, put the other arm across your abdomen.
- With the opposite leg (as the arm with the dumbbell), do a reverse lunge
- When you come back up, bring your knee up.
- This is one rep
- Do # of reps per side.

Overhead reverse lunge knee drive

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull
- Do number of reps for each arm

Dumbbell alternating power snatch

- Lay on the floor or mat with your knees up. Hold a lighter weight medicine ball above your head.
- Sit up and place the medicine ball on your knees.
- Do another sit up rep and retrieve the ball and go back to start. 
- This is one rep

Medicine ball sit-ups

- Lay down on the floor or on a mat with your knees bent. 
- Swivel your core from side to side to touch your ankles with your hand.
- Do your best to keep your feet still

Side to side ankle touches

W1/D3 Full Body

W1/D1 Lower body

W1/D2 Upper body

W1/D3 Full Body

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