Name: Playbook - Jules Shaw - W3/D3 Friday - Full Body
Uploaded: 2022-12-28T18:15:16.080Z
Duration: 50 min
Description: W3/D3 Friday - Full Body

Today we have another  full body DB workout lined up.  Challenge yourself to move as quickly as possible through each round of the workout. Have fun!

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the one of the Full Body warm-ups in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells

Work through all 6 rounds resting as minimally as possible.

Modification: decrease weight, single arm devil press, burpee
Reps: 10R

- Begin standing with dumbbells in each hand
- Place dumbbells on floor in front of you, then lower your body to the floor to lay down between them
- Press chest up, jump feet towards hands, then stand up with dumbbells in both hands
- Swing the dumbbells overhead, then lower and lay them back down on the floor

Devil's press

Modification: decrease weight, carry holding any object
Reps: 100 meters

- Begin standing, holding the dumbbells by your sides
- Keep chest up and core tight
- Walk forward

Farmer's carry

Workout

Modification: decrease weight
Reps: 10 per arm (20 total)

- In squat stance, hold dumbbell in one hand overhead
- Keeping dumbbell overhead, perform a squat (send hips back and down, knees track over toes)
- Stand up

Single-arm dumbbell overhead squat

Modification: bend and tuck knees in towards body - perform rocks in this position
Reps: 20R

- Begin lying on your back 
- Hold arms extended straight above your head and legs straight  
- Contract abs to lift arms and legs off the ground 
- Rock back and forth like a rocking chair as smoothly as possible 
- Try to avoid “clunking” your back against the ground

Hollow rock

Superset

Perform all 50 reps, resting as minimally as possible.

Modification: incline push-ups, wall push-ups, weighted push-ups (more challenging)
Reps: 50R

- Start with your hands just outside your shoulders in high plank position
- Bend at your elbows, keeping them about 45 degrees behind you, to lower down to the floor
- Tap your chest and thighs to the ground
- Extend your arms as you push yourself back up

Push-up

Finisher

W3/D3 Friday - Full Body

W3/D3 Friday - Full Body

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