Name: Playbook - Laura Sullivan - CLIMB THE CLOCK (Week 1)
Uploaded: 2022-03-01T03:11:02.034Z
Duration: 35 min
Description: CLIMB THE CLOCK (Week 1)

Circuit Style workout with different time intervals for each exercise. There is 4 blocks of work with a ab finisher. Each block has 4 different exercises targeting all muscles groups starting with 40 seconds down to 20 seconds completing each block of work three times before heading to the next block! LETS GO!

First exercise 40 seconds 
Second exercise 30 seconds 
Third exercise 30 seconds 
Fourth exercise 20 seconds 

Complete 3 times without rest and rest 1-2 minutes between blocks

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

-Use dumbbell or weight 
-Start with weight at chest 
-Complete a jumping Jack and bring weight over head 
-Go as quickly ask possibly

Power Jacks (single)

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

BLOCK 1

-Palms facing out and curl in towards the shoulders 
-In the same fluid motion raise arms wide into a Y shape shoulder press

Outside Bicep Curl with Y-Press

-Laying on your stomach
-Lift opposite arm and leg 
-Alternating side to side 
-Engaging the backside of the body

Superman (alternating)

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

BLOCK 2

- Place the bar or DBs just above your feet
- Engage your lats
- Pull the weight up with neutral spine 
- Reach full extension keeping your upper body tight
-Finish on your toes engaging the calves

Deadlift with Calf Raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

-Plank position 
-Drop hips side to side 
-Be sure to keep shoulders forward and only moving lower part of your torso
-Can be modified to do from your knees

Plank Dips

-Lay on stomach 
-Lift up chest and legs and hold

Superman (isolation)

BLOCK 3

- Stand with your feet close, weight in hands
- Step back into a reverse lunge 
- Stand back up to the starting position
* Alternating legs

DB reverse lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Use light weights
-Palms facing forward with weights in hands In cactus arm positions 
-Bring weights down and palms facing to floor and back

Scarecrows

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB Arnold press

BLOCK 4

Burn those abs to finish off your workout!

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

AB FINISHER

CLIMB THE CLOCK (Week 1)

Neetha

CARDIO ( 3-4 times/week)

Good set of exercises but I prefer more of a class where instructor is talking and giving class. Just my preference.

CLIMB THE CLOCK (Week 1)

More workouts from Laura Sullivan