Name: Playbook - Laura Sullivan - TOTAL TONER (Week 1)
Uploaded: 2022-03-01T03:11:02.030Z
Duration: 45 min
Description: TOTAL TONER (Week 1)

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

Estella

Hitting all the muscle groups in this workout. Complete the first three exercises for 10 reps. The fourth exercise is 20 reps. Complete each circuit for a total of 3 times before moving onto the next.

Focusing in on the chest and bicep muscle groups. Complete 10 reps of the first three exercises and burnout with 20 reps on the fourth exercise. Complete for a total of 3 rounds with minimal rest.

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

DB bicep curls

- Hold the dumbbells with your palms facing to the outsides
-tuck in your elbows 
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell outside bicep curls

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press (elbows forward)

-one solid movement 
-curl dumbbells to shoulders
-rotate weights and press above head

Bicep curl with Shoulder Press

BICEPS & SHOULDERS

Focusing in on the shoulders and triceps muscle groups. Complete 10 reps of the first three exercises and burnout with 20 reps on the fourth exercise. Complete for a total of 3 rounds with minimal rest.

-Laying on floor keeping back flat
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

DB chest press

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- From a diamond shape with hands on floor or Matt, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor into the shape created with your hands 
- Elbows should be going out wide 
- Extend your arms straight to come back up

Diamond Tricep push up

CHEST & TRICEPS

Focusing in on the lower body  muscle groups. Complete 10 reps of the first three exercises and burnout with 20 reps on the fourth exercise. Complete for a total of 3 rounds with minimal rest. Reps are per side/per leg.

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Start with the DB or weight at chest height 
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Bulgarian split squats

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Push your hips back as you come down and hold
- Keep the dumbbells above shoulder height 
- pulse up and down one inch
-quads are going to be on fire 🔥

Dumbbell squat pulses

LEGS (1)

- 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

-Lunge stance 
-Weights in each hand 
-Pulse down engaging core 
-Staying low

Single leg Pulse lunges

LEGS (2)

Focusing in on the core.
Complete 10 reps of the first three exercises and burnout with 20 reps on the fourth exercise. Complete for a total of 3 rounds with minimal rest.

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Begin by lying supine with arms behind head 
- Sit up while keeping chin and chest up

Sit up

- Lay flat on your back
-Reach hands straight up and bring feet to meet 
-Lower slowly and controlled back down 
-keeping back flat and core engaged

V-sit

- With your body in a V-sit hold position for time
-Hands by your side up and down a inch pulsing

TOTAL TONER (Week 1)

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