Name: Playbook - Kris Gethin - W5/D4
Uploaded: 2023-05-26T22:40:34.959Z
Duration: 45 min
Description: W5/D4

Week 5 Workout 4 – Total Body 

Perform the following circuit by doing 20 reps of each exercise with as little rest as possible between exercises. Rest 1 minute at the end, then repeat entire circuit another 4 times.

**60 Seconds Run / On-the-Spot Run to begin**
- Dumbbell Deadlift
- Dumbbell Upright Row
- Dumbbell Walking Lunge 
- Dumbbell Shoulder Press
- Dumbbell Biceps Curl
- Triceps Dip
- Wide Grip Push-Up
- Sit-Up
- Close Grip Push-Up
**60 Seconds Curls to finish**

Perform the following circuit by doing 20 reps of each exercise with as little rest as possible between exercises. Rest 1 minute at the end, then repeat entire circuit another 4 times.

**60 Seconds Run / On-the-Spot Run to begin**
- Dumbbell Deadlift
- Dumbbell Upright Row
- Dumbbell Walking Lunge (20 reps on each leg) 
- Dumbbell Shoulder Press (20 reps per arm)
- Dumbbell Biceps Curl
- Triceps Dip
- Wide Grip Push-Up
- Sit-Up
- Close Grip Push-Up
**60 Seconds Curls to finish**

- Run in place for desired time or reps 
- Increase speed as you feel comfortable

On the Spot Run

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB Deadlift

- Grasp a dumbbell in each hand, arms should be extended with a slight bend at the elbows and your back should be straight
- Use your side shoulders to lift the dumbbells - The dumbbells should be close to the body as you move it up and the elbows should drive the motion
- Continue to lift them until they nearly touch your chin (Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms) 
- Keep your torso stationary and pause for a second at the top of the movement
- Lower the dumbbells back down slowly to the starting position

DB Upright Row

- Begin standing with your feet shoulder width apart and your hands holding dumbbells 
- 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 stay above the front foot)
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

20 reps per leg

DB Walking Lunge

- Stand with feet hip-width apart, holding two dumbbells
- Clean the dumbbells to the front rack position
- Set the shoulders and engage the core
- While maintaining an upright posture, press one dumbbell overhead (Keep the other one tightly in the front rack position
- Lower the dumbbell and repeat on the opposite side
- Switching back and forth for time or reps

20 reps per arm

DB Alt Shoulder Press

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

DB Curls

- Place your hands on the front edge of the bench (or any elevated surface available) just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Tricep Dips

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide Grip Push-Ups

- Lying flat on your back with legs together, bent at the knees, and feet flat on the floor
- Place your hands at the temples
- Engage your core, raise your upper body until you’re sitting upright
- Lower yourself back to the start position with control

Sit-Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms, pressing yourself up

Close Grip Push-Up

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the one dumbbell while contracting your bicep
- Continue to raise the weight until your bicep is fully contracted, rotating the palm of your hand until it is facing your shoulder
- Hold the contracted position for a brief pause as you squeeze your bicep
- Slowly lower the dumbbell back to the starting position and repeat with the opposite arm

W5/D4

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