Name: Playbook - Kiana Wood - A1 | week 1
Uploaded: 2023-03-01T23:40:09.673Z
Duration: 40 min
Description: A1 | week 1

first day hitting this 6 week program! props to you! here’s what you’ll need today:

dumbbells (medium + heavy pair)
mat
that beautiful go-getter attitude

**comment "DONE" on this workout to mark your accountability, feel free to share any wins or thoughts to encourage others crushing the program**

- Feet hip width apart 
- Hold (2) dumbbells on shoulders
- Lower into a squat, keep knees wide over toes
- Stand up to full extension

Dumbbell squat (medium DBs)

- Jump rope with the rope passing under your feet once each jump

Jump rope (bodyweight)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL (heavy DB)

- Starting in plank position, shoulders over wrist, hips flat with body
- Lower one elbow down at a time into elbow plank
- Keeping hips in-line, press floor away one hand at a time into high plank

Up down plank (bodyweight)

- Begin in half kneel
- Curl dumbbells towards your shoulders with palms facing forward
- Slowly lower down until arms are extended

Dumbbell bicep curls (medium DBs)

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

A1 | week 1

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