Name: Playbook - Kelli Rose - W3/D5 Full Body
Uploaded: 2023-10-23T12:49:44.925Z
Duration: 60 min
Description: W3/D5 Full Body

- Begin standing with your feet about hip-width apart and holding a dumbbell in goblet position 
- Take a large step to the side and lunge towards the floor while bracing your core
- Your other leg should remain straight throughout the movement
- Push through your side foot and heel, extending your leg to return to the standing position
- Complete desired reps then repeat on the opposite side

Dumbbell Side Lunge

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing

Dumbbell Romanian Deadlift

- Start standing with your feet shoulder-width apart, core braced and dumbbells held forward of the shoulders
- Squat down until your thighs are parallel to the floor
- Stand up out of the squat and extend your arms, pressing the dumbbells overhead
- Lower the dumbbells back to your shoulders, immediately repeating the movement

Dumbbell Thruster

- Stand up with your torso upright and a dumbbell in each hand being held at arm's length
- The elbows should be close to the torso
- The palms of the hands should be turned inward, facing the mid-line of your body
- While holding the upper arm stationary, curl the dumbbells while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a second as you squeeze the biceps
- Slowly begin to bring the dumbbells back to starting position as your breathe in

Hammer Curl

- Sit on the edge of the bench. Place your arms beside your hips with your palms face down on the bench and your fingers facing your hip
- Walk your legs outward but keep them in a bent knee position
- Keep your body still as you slowly lower your hips towards the floor, letting your arms do all the work
- Your arms should form a 90-degree angle behind you at the end of the movement
- Squeeze your triceps, drive through your palms as you extend elbows to press yourself back up

Tricep Dips

Superset 1

- Sit down, holding a dumbbell. Hold your feet to the ground with your knees slightly bent
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the dumbbell to one side
- Twist your torso and bring the dumbbell to the opposite side
- Repeating back and forth for the desired amount of repetitions

(R+L= 1 rep)

Russian Twists

- 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

Superset 2

W3/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

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

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

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

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

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

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

I love back and shoulders most and enjoy working them

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 😩

W3/D5 Full Body

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