Name: Playbook - Kiana Wood - A1 | week 5
Uploaded: 2023-03-01T23:40:09.728Z
Duration: 40 min
Description: A1 | week 5

as promised last week, we're taking it up a notch! add 5 lbs to whatever weights we've been lifting. heavier loads call for lower reps. lastly, we're adding HIIT times (30 second exercises are now 40 seconds!) to push our body to adapt + grow muscularly. 

push yourself mentally to endure through tougher reps! YOU GOT THIS!

dumbbells (medium + heavy pair)
mat

**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 (+5 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 (+5 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 (+5 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 5

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