Name: Playbook - Jill Griffiths - W1/D2 Full body! 🔥
Uploaded: 2023-12-18T20:34:52.587Z
Duration: 45 min
Description: W1/D2 Full body! 🔥

Pam Beach

Karl Rasmussen

Jill Wiseman Wilkins

Bike, run, treadmill, jog, walk, elliptical which ever you have available!

Cardio of choice (warm up)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows (10/10)

Hold dumbbells 

- standing with feet hip width apart
- push dumbbells all the way up to straight arms
- lower back down until arms are at a 90 degree angle

Dumbbell shoulder press

Plank position with dumbbells in each hand.
As you row or pull the weight up make sure hips stay flat and don’t rotate.
Core stays tight.

Modified is no weight, doing the movement only.

Plank alternating rows (renegade rows)

- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Hand a dumbbell in your hands.

Connect the dumbbell to your chest.
As you sit up don’t let the dumbbell disconnect from your chest.

Butterfly sit ups - weighted

Lay down on back and lift hips and squeeze glutes.

-start with elbows on the ground.
-explode as your press the dumbbells up
- lower down slowly as your return your elbows to a very short rest on the ground, then explode back up.

Dumbbell Chest press - bridge

Single leg dumbbell hip thrust on bench (10/10)

Full body 20’s challenge!

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice - post workout

W1/D2 Full body! 🔥

I don't run so the time on an elliptical will have to do.

Nida

Jill has me running🏃‍♂️. Dang her. 😁

W1/D1 Start here!! Fitness test 💪🏼

Here is my recipe 😋 
Get two steaks out of the freezer 
Let the steaks defrost for awhile 
Put them on a hot grill
Sprinkle with a good seasoning
Cook them no more than rare
Serve with baked potatoes and broccoli 🥦

W1/D3 Recovery Day! + Habit

I am definitely earning my December Challenge checkboxes with these workouts! 😁

W1/D4 Chest/Triceps

W1/D5 LOWER BODY

Great workout. Thanks for helping me with it. I finished at the gym and went on a bike ride.

W1/D6 Biceps/Back

W1/D7 Devils Hybrid HIIT!

W2/D1 Shoulders + CORE

W2/D2 Full Body

W2/D3 Recovery Day! + Habit 1&2

30 push-ups at the end? Pure torture! 😉

W2/D4 Chest/Triceps

W2/D5 LOWER BODY

W2/D6 Bicep/Back

W2/D7 Hybrid HIIT for 30!

Well that was interesting, putting  a 20 pound weight in a backpack and walking for 20 minutes. 😀

W3/D1 Shoulders/Core Challenge

This one is more difficult than it looks! I looked at the videos and thought that doesn't look too bad. After finishing the five sets, I was tired!

W1/D2 Full body! 🔥

Community

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