Name: Playbook - Kehinde Anjorin - W4/D3 Total body
Uploaded: 2021-03-08T06:16:55.453Z
Duration: 45 min
Description: W4/D3 Total body

Welcome to W4/D3

EQUIPMENT: Yoga mat/dumbbells/ kettlebells/foam roller.

Start by performing a full body warm-up of your choice. 

Total body strength 60 mins 

Superset 1 UPPER BODY

A1 Bulgarian split squat tempo 
A2 SL glute bridge 
A3 SL glute bridge hold

Superset 2 LOWER BODY

B1 Incline push up 
B2 Seated v-press
B3 Reverse DB fly 

Superset 3 The gun show 

C1 DB lateral raise 
C2 DB frontal raise 
C3 SL Arnold press

Superset 1 lower body 

A1 Bulgarian split squat TEMPO
A2 Single leg glute bridge 
A3 Single leg glute bridge isometric hold

- Stand 2 to 3 feet in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench. Toes can be flat or tucked, according to personal preference. Square your hips and shoulders.

- Keeping your torso slightly forward, slowly lower your right knee toward the floor. Your front knee will form approximately a 90-degree angle (it may go farther, depending on your mobility)

Bulgarian split squat TEMPO

- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.

- Lift one leg up at 90 degrees 

- Tighten your abdominal and buttock muscles.
Raise your hips up to create a straight line from your knees to shoulders.

- Squeeze your core and try to pull your belly button back toward your spine.
Slowly raise and extend one leg while keeping your pelvis raised and level.
Hold.

- Return to the starting position with knees bent.
Perform the lift with the other leg.

Single leg glute bridge

DB single leg glute bridge isometric hold

W4/D3 Lower body

Superset 2 Upper body 

B1 Incline push ups
B2 Seated V-press
B3 DB reverse fly

- Place hands on a bench, face down and place your hands about 36 inches apart while holding your torso up at arms length.

- Next, lower yourself downward until your chest almost touches the bench as you inhale.

- Now breathe out and press your upper body back up to the starting position while squeezing your chest.

- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Incline push up

- Seat talk on tail bone.

- Legs should be straight in a V shape.

- Grab weights above shoulders, slowly press weights overhead as you exhale.

DB seated v-press

- Stand with feet shoulder-width apart holding dumbbells at your sides.

- Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.

- Allow the weights to hang straight down, palms facing each other.

- Maintain a tight core, straight back, and slight knee bend.

- Exhale and raise both arms out to your side, squeezing the shoulder blades together.

- Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.

- Inhale as you lower the weight back to start position.

- Avoid hunching your shoulders up during the movement.

- Keep your chin tucked to maintain a neutral spine during the exercise.

- Focus on feeling the shoulders blades coming together with proper breathing from start to finish.

DB Reverse fly

W4/D3 Upper body

Superset 3 “The gun show”

C1 Single arm Arnold press
C2 DB lateral raise
C3 DB frontal raise

- Grasp dumbbells in on hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.


- Raise dumbbell forward and upward until upper arms are above horizontal. Lower and repeat.

DB frontal raise single arm

- Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. 

- Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.

- Raise your arms simultaneously just a couple inches out to each side and pause. 

- This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.

- Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.

- Pause and hold for a second at the top of the movement.

- Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.

DB lateral raise single arm

- The dumbbell should now be positioned directly in front of your left shoulder. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. 

- This is the starting position for the exercise.
Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head while turning your wrist so that your palm is now facing forward (away from your body).  

- Keep raising the weight until your arm is almost fully extended.

- Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again.
Repeat for desired reps, and then repeat the exercise using your right arm.

DB single arm Arnold press

W4/D3 The gun show

W4/D3 Total body

Helen

Alini

W1/D1 Total Body

W1/D2 Conditioning

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/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:)*

W4/D3 Total body

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