Name: Playbook - Kipp Luster - W1/D1
Uploaded: 2022-02-26T01:34:41.240Z
Duration: 45 min
Description: W1/D1

Avone

Brittany

Trendarius

One of the best workouts I had since i started my journey a month ago.

Alex

Anthony

What a workout, I’ve put more work at home than in any gym

Michael

Dope first workout ima enjoy these workouts salute Skipp

Mike

Todd

A lil bit challenging on some parts..but over all I recommend these workouts. Definitely will get in shape fast! 💪

Fernando

Priscilla Anahi

Trevon

Very good:)! Is the rest time clock per set?  Or per round? I’m assuming set.

Olga

i couldn’t do 2 workouts because I only have 1 25lb dumbbell set

Warren

Chelsea

Shakore

I though it would be different but going to keep trying

Sabrina

Isaiah

Henry Aguilera

Good first day. Wasn’t too-too challenging but it had me shaking. We gonna keep working! Tomorrow is Day 2.

Sergio B

Warm up 20 Superman’s & 25 jumping jacks
 
Repeat circuit 3 rounds 30 sec rest between each exercise, 1 min rest between circuit rounds    
- Single arm bend over row 10 rep each arm
- DB Bend over row 10 rep
- Plank regrade row 10 rep each side 4
- Rear delt flies 10 rep each side 

Repeat circuit 3 rounds 30 sec rest between each exercise, 1 min rest between circuit rounds
- Alt bicep curls 10 rep
- Alt hammer curls 10 rep 
- Double bicep curls 10 rep
- Renegade row to burpee to hammer curl 8 rep

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Jumping jacks

Warmup

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows right

DB single arm row left

- Keep your core engaged 
- As you pull the db up engage your lat
- Keep your hips squared

Plank renegade row left

Plank renegade row right

- Lean forward until your chest is on your knees 
- Raise the dumbbells engaging the back of your shoulder

Rear delt flies

Circuit

- Engage your bicep as the dumbbell goes up
- Keep your core tight 
- 1 rep on each side 1 rep with both

Alt bicep curls

- Engage your biceps as you raise the dumbbell 
- Keep your core tight 
- 1 rep 1 rep 1 rep with both

Alt hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

W1/D1

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