Name: Playbook - Janet Calderon - W1/D3: Full Body
Uploaded: 2024-01-02T12:08:53.761Z
Duration: 70 min
Description: W1/D3: Full Body

Terri

It was easy to follow but definitely made me tired in a good way! Lol

Jalesa

Zujeiry

Sit on a bench and hold two dumbbells at your shoulders, palms facing each other. Slowly extend your arms until the dumbbells are directly above you. Pause, then bring them back to starting position and repeat.

Neutral shoulder press *

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Stand with your feet hip-width apart, knees bent. Lean forward slightly with dumbbells in your hands and directly below your shoulders. Pull one dumbbell up to the side of your chest, then control it back down to the starting position. Repeat, switching arms.

Alternating rows*

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

Dumbbell squats

a) Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 

b) Engage your core, bring your shoulder blades together, and keep your chest held high.

Action:

a) With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards.

b) Now, reverse the motion as you return to the standing position and squeeze your glutes.

c) Maintain tightness in your core and repeat!

Romanian Deadlift *

Start with your feet slightly further than to hip-width apart in a parallel position, your arms raised straight up. Squat down by pushing your weight back into your heels and your tailbone back, ensuring that your knees do not collapse inwardly. Keep your chest upright.

Step 2
Drive back up through your heels into a jump, simultaneously moving your arms down and back for momentum.

Jump squats*

W1/D3: Full Body

Stephanie Bailey

*Challenging* but not complicated! I feel accomplished 💪🏽

Paige

Adria

W1/D1: Legs

NANCY

W1/D2: Upper Body

Great workout but damn you split squats 😫😫😫😫

W2/D1: Legs

This program is perfect for my finals week 😵 thank u for this great quick home workout, Janet 💕

W1/D3: Full Body

Community

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