Name: Playbook - Kelli Rose - W4/D5 Full Body Circuit
Uploaded: 2023-10-23T12:49:44.779Z
Duration: 60 min
Description: W4/D5 Full Body Circuit

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under the top edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position

Goblet Squat

- Start with your feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel to the floor
- Explosively jump straight up in the air
- When you touch the floor again, immediately squat down and jump again

Jumping Squat

- Begin standing with your feet elevated, holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your front foot and extend both knees to push yourself back up to starting position
- Repeat on the opposite side

Elevated Alternating Forward Lunges

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a dumbbell resting below your hips
- Lean back so your back and shoulders are on the bench and position the dumbbell above your hips, raising one leg off the ground in a bent knee position
- Drive your hips up, lifting the dumbbell. In the top position your knee should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, returning to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

- Start in a high plank position, with your wrists under your shoulders and your feet hip-width apart
- Tighten your core, engage your glutes, and keep your spine, head and neck aligned
- Touch your left shoulder with your right hand and return to plank position
- Touch your right shoulder with your left hand and continue alternating sides until the set is complete

(R+L= 1 rep)

Plank Shoulder Tap

Circuit 1

- Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart
- Engage core by tucking tailbone and drawing navel in toward spine
- Lock in lats by drawing shoulders down and away from ears
- Engage glutes and quads
- Look down to keep neck neutral, continue engaging core, and ensure body forms a straight line from head to heel
- Keeping biceps close to sides, slowly bend at elbows to lower body, stopping about 3 inches above the floor
- Push away from the floor to return to starting position

Tricep Push Up

- Stand with feet shoulder width apart.  Keep your ab as tight as possible (you're using the core to stabilize yourself)
- Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent
- Press the dumbbells up as you rotate the palms of your hands until they are facing forward                                  - Continue lifting the dumbbells until your arms are extended above you in straight arm position
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you

Arnold Press

- 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 forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Front Raise

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control

Dumbbell Rear Delt Fly

- 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
- Touch each heel back and forth for time or reps

Ab Heel Touch

Circuit 2

W4/D5 Full Body Circuit

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 😩

W4/D5 Full Body Circuit

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