Name: Playbook - James Lawrence Iron Cowboy - W1/D2 Full Body
Uploaded: 2021-12-23T21:03:33.289Z
Duration: 35 min
Description: W1/D2 Full Body

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

James

Holy shizzers, this kicked my butt!! Loved it.

DAY 2: Full Body

Warm Up: 30 seconds each move
Jog
Squat
Reverse Lunge
Inhale/Walk out to plank

Workout: 15x REPS weighted + HIIT move 
- Weighted squats
- 10 Burpees
- Reverse lunges 
- 10 Burpees
- Deadlifts
- 10 Burpees
- Sumo Squats
- 10 Burpees 
- Dumbbell Chest press with glute bridge 
- 10 Burpees
- Tricep pushup to wide pushups 
- 10 Burpees
- Dumbbell chest fly 
- 10 Burpees
- Tricep dips
- 10 Burpees
- Alternating wide to narrow row
- 10 Burpees
- Bicep curl
- 10 Burpees
- Overhead press
- 10 Burpees
- Back fly
- 10 Burpees

Cool down & Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Weighted Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Deadlift

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo squat

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the dumbbells up engaging your chest
- Lower with a slow controlled motion

Dumbbell chest press with glute bridge

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- Walk your hands wide
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms to come back up

Tricep push-up to wide push-up

- Lying on your back with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

- With your hands and feet on the floor, knees bent and body lifted
- Bend at the elbows lowering your glutes toward the floor
- Extend your arms, pressing yourself back up

Tricep dips

- Hinge forward at the hips until your chest is parallel with the floor
- Alternately row the dumbbells wide engaging your rear delts and mid back, then narrow, pulling toward the hips engaging your lats

Alt wide to narrow (bent over) row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Bicep curl

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Overhead Press

Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Back Fly

W1/D2 Full Body

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D2 Full Body

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