Name: Playbook - Kailey Hackett - W3/D3– FULL BODY
Uploaded: 2022-11-18T00:40:32.915Z
Duration: 45 min
Description: W3/D3– FULL BODY

Complete 2 rounds 
Go through each exercise once before moving to the next. 

50 seconds of work 
20 seconds of rest 
40 seconds cycle rest

Ropes

Plyo Lunges

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

Squat hold + med ball slams

- Stand and peddle on the bike
-hover over the seat (Booty should not be on the seat) and pedal with control

Standing bike

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Weighted speed squats

- Start in a high plank position with your feet in the TRX handles
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

TRX mountain climbers

W3/D3 FULL BODY

W3/D3– FULL BODY

Kelcee

Brigit

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Thayse

Sweating doing a booty workout is a first! Awesome!!

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W2/D2 Upper body HIIT

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Best HiiT workouts out there!! Love the change in interval times 🤩

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