Name: Playbook - Jessica Giselle - W1/D5 Friday
Uploaded: 2022-10-23T02:18:21.686Z
Duration: 45 min
Description: W1/D5 Friday

Kathy Hyde

Today’s workout is focused on full body.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps 

Repeat for given reps and do the same for other leg

Banded in and out jumps

Dumbbell squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Dumbbell Squat to Calf Raise

1. Place your knees on the floor and your hands staggered, with one being higher than the other and slightly wider than shoulder width apart. 
2. Start bending your elbows and lowering your chest until it’s just above the floor. 
3. Pause, push back up, and then reverse your hand position.
4. Repeat until the set is complete. 

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Staggered arm knee push-up

1. Start on your hands and knees, with your hands under your shoulders and your knees under your hips, and place your right hand behind your head. 
2. Extend your left leg to the back and rotate your torso to the right. 
3. Bend your left leg, bring your elbow toward your left knee, and crunch. 
4. Repeat and switch sides.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

W1/D5 Friday

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