Name: Playbook - Kehinde Anjorin - W1/D2 Conditioning
Uploaded: 2021-03-26T01:43:38.702Z
Duration: 45 min
Description: W1/D2 Conditioning

Alini

Perform the following exercises for 6 rounds, take a min rest period between each round.

Conditioning day

Perform the following exercises for 6 rounds and rest for 1 min between rounds.

- Stand with feet shoulder-width apart. Hold a dumbbell in each hand, resting the dumbbells on your shoulders. 

- Your elbows should be pointed directly in front of your body.

- Bend knees and dip torso directly downward. Exhale as you extend your legs, pushing up through heels and using the momentum to punch both arms upward.

- When arms are fully extended, the dumbbells should be directly over your feet. Make sure to keep both feet fully and firmly planted on the floor (don’t stand on your tiptoes).

- Hold the weights in the air for a breath before slowly lowering both back down to shoulder level as you prepare for the next repetition.

DB push press

- Assume a push up position

- Tuck pelvis and push floor away with palms. 

- Place one hand on your opposite shoulder.

- Hold for the prescribed time and repeat on the other side.

Single arm plank

- Get on all fours into a table top position with shoulders stacked over wrists and hip directly over knees. 

- Engage your lats (the muscles on your back below your armpits that you'd feel if you gave yourself a hug) and maintain a neutral spine. Now, hover your knees slightly off the floor.

- Next, move your left hand and right knee slightly forward while keeping your hips parallel to the floor and maintaining a neutral spine. 

- Then, do the same thing with your other hand and knee so that you meet back in quadruped position.

Bear Crawls

W1 D2 Conditioning

W1/D2 Conditioning

Helen

W1/D1 Total Body

Super strong series! leg part I  only repeat 10x. Great Burn!

Qa22

W1/D3 Total body

My favourite one yet! 
Heads up, on the hollow holds the last three rounds have 30 reps not 30 seconds! 😃

Karin

W1/D4 conditioning

W1/D5 Total body

I did 12x reps instead of 15 and it was more than enough for me! xoxo thx

W2/D1 Total Body

Awesome! 
Any tips for sore wrists during planks/beads crawl?

W2/D2 Conditioning

W2/D3 Total body

W2/D4 conditioning

This workout was too long- took me 1 hr and 40 mins to complete:( 
Reducing the number of exercises that require both sides to be done would shorten the workout. 
Also, the explanations going with the lateral dumbell raise indicate using both arms but I assumed it was 1 arm at a time since that's what you were doing in the video. I can't remember if the same applied to the other shoulder exercise. 
I've never been able to do a push-up (even though I've played competitive sports all my life) so I just do a super modified push up with my knees on the ground and bum in the air - basically looks like I'm creating a table. 
Thanks Kehinde!

Rebecca

W2/D5 Total body

W3/D1 Total Body

W3/D2 Conditioning

W3/D3 Total body

W3/D4 conditioning

W3/D5 Total body

W4/D1 Total Body

Hi Kehinde, 
This workout took 15 mins. I only did the plank with 2 arms and shoulder taps bc my wrists can't do a one arm plank without crippling myself. I noticed that the instructions said 6 rounds but the exercises show 5 rounds. 6 rounds would make the workout slightly longer as would doing the plank with one arm on both sides.  It was hard despite how short the workout was. 

Not sure if I put down comments for the previous workout but the Arnold press was done with 2 arms in one round and them with one arm in another round. I couldn't do this bc of muscle fatigue from using the same muscles repetitively. Also, I wouldn't do the exact same exercises 2 days in a row bc at least for me it results in too much fatigue.

Thanks again!

W4/D2 Conditioning

W4/D3 Total body

W4/D4 conditioning

W4/D5 Total body

W5/D1 Total Body

W5/D2 Conditioning

Good level of difficulty- not too hard. Time of workout was pretty accurate. I just modify the push-ups...maybe in the future I'll be able to do a push-up on my knees, lol. Hard when your arms are the length of an albatross. Thanks Kehinde:)

W5/D3 Total body

W5/D4 conditioning

W5/D5 Total body

For me this workout was a bit too focused on arms (shoulders). I would add some ab exercises- even though I hate doing them🤣
Thanks Kehinde!

W6/D1 Total Body

W6/D2 Conditioning

Good workout!
I could really feel the lunges 
Shoulders are getting stronger:)

W6/D3 Total body

Took 20 mins so a bit short 
Good circuit otherwise 
Those Hallow holds kill my thighs- hard for thick thigh girls lol!

W6/D4 conditioning

Too much focus on shoulders for me. 
Is there a benefit to doing shoulder raises on each side instead of together? Just wondering because it would save time for the arm exercises if both arms could be done together. Thanks Kehinde:)*

W1/D2 Conditioning

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