Name: Playbook - Lauren Dascalo - W4/D1
Uploaded: 2021-10-28T20:02:16.123Z
Duration: 45 min
Description: W4/D1

WORKOUT 1 - Minimal equipment workout - only need light dumbells for upper body

LOWER BODY PORTION 
- Standing body weight squats 25
- Alternating forward lunge 30 total 
- Alternating reverse lunges 30 total 
- Side lunge left leg 15
- Side lunge right leg 15 
- In and out squat jumps 35
X3 

UPPER BODY PORTION
- Overhead standing shoulder press 15 
- Bicep curls 15
- Bentover dumbbell rows 15
X3 

CORE PORTION
- Crunches 20
- Mountain climbers 30 
- Bicycle 30
- Stationary Plank 30 seconds 
X3

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Standing bodyweight squats

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Step forward
- Repeat on opposite side

Reverse lunge

- Step to the side
- Push your hips back as you come down
- Leave your opposite leg extended

Side lunge (each side)

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Lower body portion

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

DB bicep curls

- 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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Overhead standing shoulder press

Upper body portion

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Abs - Crunches

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

Abs - Slider mountain climbers

- 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

Abs - Bicycle crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Abs - Plank (elbows)

Core portion

W4/D1

So fun! The leg circuit is a perfect opener to get that heart rate going! Felt challenged the whole circuits 🥵🧡🧡

W4/D1

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