Name: Playbook - Kelsey Adkins - W1/D5 Full Body Strength
Uploaded: 2023-12-30T17:26:52.446Z
Duration: 45 min
Description: W1/D5 Full Body Strength

Love this one. Shoulders and quads on 🔥

Rachel

Julia 

Michele

My fave workout so far! The clean and jerk variation took me by surprise!

Lisa Coligan

Holy Moley. I think those thrusters with rotation will have my obliques sore tomorrow, thank you ! 😊

Tricia

Sydney

That made a great start to my Sunday Funday! 😉

Alli

Holy moly that HIIT at the end was killer. These workouts are amazing!!

Sarah

The cardio bursts at the end push me past where I’d normally push myself. Loving this challenge!!!

Brooke

Tough workout!! Those 180 jumps are something else. So glad I started my day with this! Happy Friday! 👊🏻

Erin

Holding the barbell a little below your hips pull the bar up with an upright row motion then rotate your wrists to get your arms under the bar. Then do a shoulder press.

If you use a heavier weight bend at your hip a little with knees slightly bent to help give you momentum to get the bar up.

Keep the bar close to your body the whole time. 

You should feel this movement in your shoulders

Barbell Clean and Press Variation

Put band above your knees and load dumbbells on shoulders, step to one side and squat and then step to the other side and squat

Dumbbell Band Side Step Squat

Dumbbell Sumo Squat Upright Row

Superset

Squat with dumbbells on shoulders and as you stand press dumbbells overhead and twist to one side

Dumbbell Thruster with Twist

Do a single leg RDL holding the dumbbell in the opposite hand of the planted leg and while at the bottom of the RDL do a single arm row

Single Leg RDL with Bent Over Row

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Bear Jump to Plank

W1/D5 Full Body Strength

Angie

So good! 🤩 Was feeling bored with my usual workouts! This was challenging! Felt the burn!!🔥🔥

Needed something new. Feeling bored of the gym and not making the progress I want.

Humbled!🔥

Delaney

W1/D1 Lower Body

Kelsey is always killing it with her workouts! I usually don’t pay from workout programs but this one is worth every penny!!

Amazing! So far these workouts have been very challenging. 🔥

Amazing! Had a good sweat during and as I was leaving 🙂

W1/D2 Upper and HIIT

First workout on the program and I LOVED IT.. ready for a change from my usually powerlifting. Exciting for the full 6week shred 🎉

Devan

Kendall

Wasn't any easier second time, killer sweaty workout.

Jane

W1/D3 Sweaty Full Body

Woah.. I’m not gonna be able to walk right after that 😰 thanks Kels!

I did leg press instead of hip thrusts and 10 sets were absolute torture 😂🔥

W1/D4 Lower Body

Had to take a week off because of being sick and this was a great first day back 💪🏼

Mary Wagner

These leg days are always challenging, love it 🔥🔥

Madison Sharp

Kaitlyn

W2/D1 Lower Body

Tayla Friday

You are keeping me humble with these workouts

W2/D2 Sweaty Full Body

 Cassie

Great upper, but legs on fire from HIIT🥳🔥

Tamara

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Georgia

Had to sub some exercises because my knee wasn’t feeling it but solid workout nonetheless.

W2/D4 Lower Body

Another challenging workout. It was a sweaty one and my body feels good

Lindsay Dobitsky

Bailey

I usually skip over full body workouts because I know how much work they are 😅 but these goals don’t hit themselves so doing the hard stuff because I know the pay off will be amazing

W2/D5 Full Body Strength

Another amazing workout! I am still sore for the full body workout I did 2 days ago

Haley

Did this after Pilates class and it definitely killed my legs! 🔥☠️

W3/D1 Lower Body

absolutely drenched after this one 🔥🥵

Wow I am dead after that workout! AMAZING

W3/D2 Sweaty Full Body

Arms are dead and that HIIT killed me yet again 🤦🏻‍♀️

❤️ how Kelsey added the small HIIT circuit to upper body… this adds up to a whole new level of intensity and feeling smoked!  🔥 💪🏻

My forearms and biceps are shaking. Such a great workout to end my day.

W3/D3 Upper and HIIT

W3/D4 Lower Body

Love me a good full body strength burn! 🔥

Katie

Sometimes a workout with just and the barbell is much needed!

Ashley

W3/D5 Full Body Strength

That band burner tri-set at the end thooo 🌶️🌶️

Amanda

Alexandra

W4/D1 Lower Body

Girl you trying to kill me. 

Great workout tho

10/10 always and forever 
Love that Kelsey does her own workouts too. Shows the proof is in the hard work and consistency. Especially after her comeback after giving birth; really makes you realize you can do anything you put your mind to. It was a reality check for me! 🫶🏽

W4/D2 Sweaty Full Body

Wow no words 😮‍💨 loved this workout 💪🏻

Late this week for this one and my
completions will be all messed up but it’s all good- and so was the workout . Feeling strong 💪🏻

The HIIT just killed me. These workouts are tough but sooo good!!!

W4/D3 Upper and HIIT

Leg day is an amazing way to start my day! I loved the deficit sumo squat!

My favorite SS in this one 😃😃😃 (elevated deficit sumo squats / RDLs). ❤️‍🔥

W4/D4 Lower Body

Looking at these workouts they don’t seem bad but once you start…holy smokes!

❤️‍🔥 FBF! Feeling strong 💪🏻

W4/D5 Full Body Strength

Beth

Almost passed out from those 30 second squat holds. Thanks for the burn! 🔥🔥🔥

Kari

Tessa

W5/D1 Lower Body

I initially skipped past this workout on the 6 weeks program, but then I saw Kelsey post this on Instagram yesterday and knew I had zero excuses. It was brutal but glad I came back and did it 😅👍🏼

O.M.G

Kelsey nailed that one. DEAD. Love when I go out with the “last set best set” mindset though. PS mountain climber burpee’s difficult but so much fun, similar to roll back burpees (said no one ever). This is going to my favorites for sure!!

W5/D2 Sweaty Full Body

I have a feeling I'm gonna miss these HIIT finishers when these 6 weeks are up🔥🥵

Kaylah

W5/D3 Upper and HIIT

It wasn’t Bulgarian split squats but the split squat hops that got me like…😫 Holy moly! Dead legs.

W5/D4 Lower Body

Wooo such a hard one, especially after the day prior 😅🔥

I'm sure how, but these workouts keep getting better! We love a full body day👏🏻👏🏻👏🏻

Love #fbfs (full body Friday strength!) crushed it and feeling absolutely incredible ❤️‍🔥

W5/D5 Full Body Strength

Love the feeling of getting stronger in exercises I am not a fan of (barbell hip thrusts). 🤷🏼‍♀️

W6/D1 Lower Body

These full body hiit workouts are great! Especially when your scrunched on time

Almost threw up my pre-workout. Loved it! 🔥❤️‍🔥

W6/D2 Sweaty Full Body

Loved this. Tuesday work done on Sunday… only because wanted to get a good HIIT/cardio run…replaced the HIIT with 110 floors on stair master for #911 🇺🇸

W6/D3 Upper and HIIT

Glutes are going to feel that tomorrow. Great finisher

W6/D4 Lower Body

Incredible program! Challenged me every day! 🔥

Great workout to start my Saturday off with!!

W1/D5 Full Body Strength

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