Name: Playbook - Jey Fitness ⚡️ - Strength v1.
Uploaded: 2023-06-29T18:43:44.318Z
Duration: 45 min
Description: Strength v1.

A full body workout that helps improve strength and muscle endurance. 

⚡️Performed as a circuit 
⚡️No rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️1min rest at end each round

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Listen to your body. Know your limit.
⚡️The goal is progression and/or recovery. 

**Recommend adding a 10min cardio of your choice - Can be performed before or after your  workout**

Muscles worked: chest, triceps, lats, traps, shoulders, biceps, forearms, abs, glutes, quads, hamstrings, calves

⚡️Performed as a circuit 
⚡️No rest in between exercises 
⚡️All exercises completed = 1 round
⚡️3 rounds total
⚡️1min rest at end each round

⚡️Start with your hands just outside the shoulders
⚡️Bend at the elbows to come down
⚡️Keep your core tight as you lower
⚡️Extend your arms engaging your chest as you push up

Main muscle group: pectorals (pecs), shoulders (deltoids/delts), biceps, triceps, abdominals (abs), latissimus dorsi (lats)

Push-ups

⚡️Step forward with one leg in front of the other 
⚡️Lunge down and back up
⚡️Complete reps with one leg
⚡️Repeat reps with opposite leg

Bodyweight lunges

⚡️Start in a high plank position 
⚡️Take one hand off the floor and touch the opposite shoulder 
⚡️Repeating on the opposite side
(2 taps = 1 rep)

Shoulder taps

⚡️Perform a body weight squat pushing your hips back as you come down 
⚡️Push your hips as you come down
⚡️Reach parallel and explode straight up
⚡️land softly and repeat

Main muscle group: quadriceps (quads), glutes, hamstrings

Jump squats

⚡️Place your hands on the front edge of the chair just outside your hips
⚡️Move forward off the bench with arms extended and shoulders down 
⚡️Bend at the elbows to lower your body
⚡️Elbows should bend straight back
⚡️Extend your arms engaging your triceps

Chair dips

⚡️Lay on your back with your legs elevated 
⚡️Point your toes forward
⚡️Move your legs up and down rapidly
⚡️Keep core tight and activated

(3 counts = 1 rep)

Muscle group worked: abdominals, quads

Flutter kicks

⚡️Begin with your feet in wide stance knees slightly bent
⚡️shuffle your legs to one side then repeat movement in the opposite direction

Bodyweight low lateral shuffle

⚡️Start in a high plank position 
⚡️Hands directly underneath your shoulders 
⚡️Jump both feet in towards hands
⚡️Jump back into high plank position
⚡️Keep you core right throughout 

(Weighted vest optional and for more advanced)

Plank in & outs

Strength V1

Strength v1.

Tyler

Adding this one to my daily routine.  I felt comfortable, and controlled on all the movements. Note to self: bring extra cloths to work. Did half the routine, and still sweating like crazy.

Strength v1.

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