Name: Playbook - Fit with Josephine Sander - W1/D1: fullbody
Uploaded: 2024-04-12T20:42:44.908Z
Duration: 25 min
Description: W1/D1: fullbody

For this workout you Will need dumbbells, foamroller (Can be excluded) and a bootyband.

Warm up:
-Inchworm
-mobility stretch
-cat cows
-banded side to side step

Set 1: 3 rounds
-bird dog crunch to triceps kick back
-dB lunges with foamroller
-squat to alt. Shoulderpress

Set 2: 3 rounds
-RDL to bend over row
-Plank leg lifts
-lateral lunges to biceps curls

Have fun!

Inchworm to stretch

Mobility stretch

Cat cows

Booty band side to side step

Warm up

This circuit is 3 Moves that you switch between for three rounds. 

Make sure you do every move at both sides. So every time you do a move, do the other side of the same move before you go on do the next move.

If you dont have a foamroller you Can just do static lunges instead.

Do this move x10 at the other side right after doing the first side.

Bird dog to triceps kick back

10 reps on each side for 3 rounds, so you end up doing 30 on each side. If you dont have a foamroller you can do static lunges instead.

DB lunges on foamroller

DB squat to alt. Shoulderpress cross crunch

Circuit 1

DB RDL to bend over row

Plank alt. Leg lifts

DB lateral lunges to biceps curls

Circuit 2

W1/D1: fullbody

W1/D2: upper body

W1/D3: lower body

W1/D4: abs and core

W2/D1: fullbody

W2/D2: upper body

W2/D3:lower body

W3/D1: fullbody

W3/D2: Upper body

W3/D3: Lower body

W4/D1: fullbody

W4/D2: Upper body

W4/D3: Lower body

W4/D4: abs & core

W3/D4: abs & core

W2/D4: abs & core

W1/D1: fullbody

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