Name: Playbook - Juliana Brown - Week 4 Day 3 - Full body + core + conditioning
Uploaded: 2024-04-03T11:35:06.147Z
Duration: 60 min
Description: Week 4 Day 3 - Full body + core + conditioning

Holy crap what a workout!! Thanks Juliana!!

Derek

Lol my Alternating plank dumbbell lifts weren't graceful 😏 but Done ✔️!

Hannah Henry

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat/Cow

- Start laying belly on on the floor
- Bring your arms to be side in a 45 degree angle
- Gently raise your chest off the floor

Mini cobra

Warm up

- With a wide toed out stance and two dumbbells between your feet 
- Pick up the dumbbells and pull up to chin height
- Lower with a slow controlled movement

Dumbbell sumo high pull

Sprints

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down, pump once in the bottom
- Reach parallel and push through your heels to come up

Dumbbell goblet squat pulse

Push up to renegade row

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Alternating DB snatch

3 Rounds of

Reverse plank hip raises

- Start in a Plank position 
- Take the dumbbell in one hand and twist to the side and reach up
- Return to beginning position
- Repeat on opposite side

Alternating Plank DB Arm Reach

- Start in a plank position
- Push back with your hips and arms 
- Push forward and then complete one push up
- Repeat for reps

Plank push back + Push up

- Start by grabbing a single dumbbell
- Bring your legs up in a bent knee v-up position and keep your core upright 
- Keeping straight arms and rotating them back and forth

Row your boats

- Start with a dumbbell in your hand 
- Starting from a hollow body position, bring your knees into your chest
- Bring the dumbbell to your knees and repeat

Dumbbell to knee crunch + leg extension

Core circuit

Week 4 Day 3 - Full body + core + conditioning

Jessica

START HERE

Daily Habit To Do List

Meal Plan Ideas

I’ve always loved smoothie bowls. Can’t wait to make it tomorrow!

Weekly Recipes

Week 1 Day 1 - Lower body + core (GYM)

Nikkia

Let's just say I won't be able to walk tomorroow😂

Kirian

Week 1 Day 1 - Lower body + core (HOME)

It was a wooly-burger one😮‍💨Fantastic!

Week 1 Day 2 - Upper body push + core (GYM)

Thanks Juliana for challenging me to jump back in here! 👊

My niece and I got it done…holy Moses! 💪🏼💦

Nikki

Emmy Vargas

Week 1 Day 2 - Upper body push + core (HOME)

Week 1 Day 3 - Full body + cardio + core (GYM)

Good stuff right before thanksgiving too! 💪😂

Week 1 Day 3 -  Full body + cardio + core (HOME)

Walked the woods to find a Christmas tree

Done! I think lol. Happy Thanksgiving Julie I hope yours is awesome!

Week 1 Day 4 - ACTIVE REST DAY

Week 1 Day 5 - Lower body/glutes  + core (GYM)

😮‍💨 I can tell I’ll have Bambi legs tomorrow! 😅

Brittany

Week 1 Day 5 - Lower body/glutes  + core (HOME)

Week 1 Day 6 - Upper body pull + core (GYM)

Week 1 Day 6 - Upper body pull + core (HOME)

Lower body is always my favorite way to start the week off!

Week 2 Day 1- Lower body + core (GYM)

Hannah

Week 2 Day 1 - Lower body + core  (HOME)

Week 2 Day 2 - Upper body push + core (GYM)

Week 2 Day 2 Full - Body/Core (HOME)

Intense! 😮‍💨 but Assault bike-0 Hannah-1 👍

Week 2 Day 3 - Full body + core + cardio conditioning (GYM)

Dang that workout something about it yo 🔥💪

Mara Madrigal

Week 2 Day 3 Full Body (HOME)

Winter hiking the other day out to some ice cave action 🤘

It was 0 degrees, but got some crisp fresh air in!

Week 2 Day 4 - ACTIVE REST DAY

Week 2 Day 5 - Lower body + core (GYM)

It was fantastic! Those Overheads tho 😮‍💨

This was super fun. The abs were my fav!! 💛

Sarah

Week 2 Day 5 - Lower body/Core (HOME)

This was a people killer😮‍💨 thank you Julie it was great!

Man makers 😮‍💨😅 enough said haha

Week 2 Day 6 Upper Body/Pull + Core (HOME)

Week 3 Day 1 - Upper body push + core  (GYM)

Dang another Wooly booger! It was great! 💪

Week 3 Day 2  - Lower body/glutes + core (GYM)

Week 3 Day 3 - Full body  + core (GYM + HOME)

Week 3 Day 4 - ACTIVE REST DAY

Week 3 Day 5 - Upper body pull + core (GYM)

Week 3 Day 5 - Upper body pull + core (HOME)

Week 3 Day 6 - Lower body + core (GYM)

Week 3 Day 6 - Lower body + core (HOME)

Amber

Week 4 Day 1 - Lower body + core (HOME)

Week 4 Day 1 - Lower body + core (GYM)

Week 4 Day 2 - Upper body push + core (GYM)

Awesome upper body! I love/hate renegade rows!

Jess Perry

Week 4 Day 2 Upper Body/Core

Week 4 Day 4 - Active Rest Day

Week 4 Day 5 Upper Body/Core

Week 4 Day 6 - Lower Body + core (GYM)

Thanks for these Juliana! Even when I get off pace and miss a few days, these are great to come back to! 🤘

Week 4 Day 6 Lower Body + core (HOME)

Week 5 Day 1 (GYM) Lower Body + core

I adore the is workout. I do like 3 rounds of anything (more reps) rather than 4 rounds. Do I have ADHD? Lol, I do better mentally when I know it’s 3. So I guess a push is good. Loved all these movements tho!

Week 4 Day 3 - Full body + core + conditioning

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