Name: Playbook - Isabelle Reckamp - W4/D2 Supercircuit workout
Uploaded: 2023-07-01T13:12:40.180Z
Duration: 70 min
Description: W4/D2 Supercircuit workout

This one is a sweaty one!! Make sure you have lots of water. Make things easier if it’s too hard, go up in weight if it’s too easy. You’ve got this!

Go through the exercises one set at a time until all the way through. Then start back at the top. Repeat 4 times total.

- This one is a bit of a compound exercise. 
- Start with one dumbbell. Curl it upwards, then raise overhead, do one Tricep extension, and bring it back down.
- Then do one forward lunge on each leg. 
- This is one rep

Front raise press to lunge

- Using only bodyweight, do a mid-stance squat. 
- When you come back up, perform one cross body crunch for each side.

Squat to cross body crunches

- Hold a lighter dumbbell in one hand and wrap your other arm across your chest while laying down.
- Keep the dumbbell in the air, overhead while doing a sit-up. 
- Complete all reps and then repeat with other arm.

Single arm sit ups

- Sit on the ground, resting on your palms. 
- Keep your feet a few inches above the ground, and chest up. 
- Bring one leg towards your chest, while moving your chest up to meet your knee. 
- Alternate legs. 
- Do number of reps for each leg.

Single leg crunches

- Hold a medicine ball in front of you, in a wide stance.
- Raise the ball above your head and throw it at the ground.
- Squat down and pick up the ball as it bounces and repeat.

Ball slams

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Do reps for each arm

Dumbbell snatch

Supercircuit

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position
- Go back and forth on a flat surface. About 50 feet each direction. That is one rep.

W4/D2 Supercircuit workout

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