Name: Playbook - Janet Calderon - W2/D5 Home Total Body
Uploaded: 2024-01-02T12:08:54.152Z
Duration: 50 min
Description: W2/D5 Home Total Body

Maliahsol

Brianna

Jackie

GeeeeZuzzzz that was tuff! But I love it!

Adria

Joanne Carrillo

Maryam

Kaila

Ricella

A lot more intense then I thought! So great!

Victoria Prince

Ya no sirvo para nada 🥵...I’m good for nothing now 😰

Anais

Start on your back with your knees bent and your feet hip distance apart. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge, bend at the elbow to perform a skull crusher.   Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders. Be sure to keep maintain a strong bridge position the entire time. This counts as one rep.
Complete  reps without lowering from the bridge.
Lower your pelvis down the mat to compete the set.

Chest Press Bridge + skull crusher

Start by lying down on your elbows on the floor or a mat. Unfortunately, it gets tougher from here. then extend legs out, close legs then raise them up while keeping pelvic bone shifted inward to keep from hyperextending your back 

Add band after you perfected this movement for more resistance

In and outs + leg raise

Superset 1

Stand with feet about shoulder-width apart.
If you're using a medicine ball, hold it in front of you with elbows bent about 90 degrees. If you're just starting out, you may want to perform the move without weights until you build up your strength.
With your right foot, step forward into a basic lunge position. As you bend your knee, be sure to keep your knee over your right foot (don't twist at the knee).
From your midsection, twist your upper body to the right. Keep your core engaged and squeeze your glutes.
Reach across your right side with your arms just over your chest 
In a slow, controlled movement, bring your arms back to the center.

Woodchopper Lunges

Lie on an exercise mat, with your hip on the mat,
Fully extend your arms reaching your toes, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.

Oblique toe reach

Superset 2

Start in a standing position with your feet wide apart and your toes pointing out. By wide we mean wider than shoulder-width apart.  Drop into a squat, bending at the hips and knees and sitting back. Keep your chest up and knees out. Keep lowering until your thighs are parallel to the ground, or even slightly below parallel if you have it in you while performing a front raise.   As you teach the top, perform a bicep curl

Bicep curl + Sumo Squat/front raise

tart kneeling on all fours in a tabletop position with wrists under your shoulders and knees under your hips.
Flex your toes, tuck your pelvis, lift your knees and hover approximately 3 to 6 inches off the ground.
Keep your back flat and core engaged and avoid sinking your shoulders or arching your lower back by continually pressing your palms into the floor.

perform a bicep curl then turn into a plank position and perform a back row

Bear plank bicep curl + plank rows

Superset

W2/D5 Home Total Body

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

Danyelle

W1/D2 Home Back & Arms

Great workout - doing pt 1 again - thanks, Janet!

Alison Wright

Hard af and I loved it. Already feeling it!

W1/D3 Home Chest, shoulders & Abs

This was so tough but so good. Thank you! 🥵

Stephanie Orozco

W1/D4 Home Legs - Glutes/Hamstrings

pakamon

Great workout! Had to modify some exercises because of my wrist but we did it!

So hard but another great workout - thank you!

W1/D5 Home Abs & HIIT

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

W2/D1 Home Leg Day - Quads/Glutes

W2/D2 Home Back & Arms

Challenging but amazing and necessary in my fitness journey. Thank you!

W2/D5 Home Total Body

Community

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