Name: Playbook - Kelli Rose - W2/D5 Full Body
Uploaded: 2023-10-23T12:49:44.890Z
Duration: 60 min
Description: W2/D5 Full Body

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Alternate legs until desired reps

Dumbbell Alternating Curtsy Lunges

- Assume a standing position while holding a dumbbell in each hand with a neutral grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
- Once you have reached the top position, contract the back muscles to increase muscle engagement
- The dumbbells will be nearly touching your hips
- Once you feel the back muscle engage, lower the dumbbells to starting position in the same slightly arcing motion

Dumbbell Bent Over Row

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Circuit 1

- Start with the dumbbell on the ground in front of you
- With your chest lifted and core engaged, bend at the waist, grasping the dumbbell head with both hands
- Lift the dumbbell off of the ground, allowing it to swing back between your legs
- Drive your hips forward, propelling the dumbbell forward and up, stopping at shoulder height
- Allow the dumbbell to swing down and back between the legs, moving immediately into the next rep

Dumbbell Swing

- Stand with your entire body tight and rigid. Hold a barbell just above your upper chest, hands slightly wider that shoulder width
- Now think of an imaginary straight line drawn from the elbows through the wrists and hands and into the ceiling
- Keeping your core braced, your head and chest up, extend through the elbow to press the barbell directly overhead
- After pausing at the top, return the bar to the starting position

Military Press

- Stand facing a box or bench of an appropriate height with your feet together, holding a dumbbell in each hand at your sides
- Begin the movement by stepping up, putting one foot on the top of the box
- Extend through the hip and knee of your front leg to stand up on the box
- Reverse this motion to step down off the box
- complete desired reps then repeat on opposite leg

Dumbbell Step Up

- Lay down on your back, bend your legs and place feet firmly on the ground to stabilize your lower body
- Begin to roll your shoulders off the ground
- Your shoulders should come up off the ground about 4 inches while your lower back remains on the ground
- At the top of the movement, flex your abs
- Slowly lower yourself back down to the starting position

Ab Crunch

Circuit 2

W2/D5 Full Body

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

W2/D4 Push - chest, triceps, shoulders

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W2/D5 Full Body

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