Name: Playbook - Leticia Martinez - W4/D3 FULL BODY
Uploaded: 2023-02-13T00:47:22.986Z
Duration: 45 min
Description: W4/D3 FULL BODY

A full body that keeps the heart rate up the whole time! get ready to get out of your comfort zone and push beyond your limits🔥🔥

Let’s get your heart rate up!! I give you the option of a treadmill run but you are always more than welcomed to switch it up with your favorite cardio machine. A side from the treadmill I recommend the stairmaster or bike!

Treadmill run

You will complete all 4 exercises before resting 1 min! make sure to use the timer in the app to keep track of the time. You will complete 20 seconds for each exercise minimal rest in between each exercise until al 4 are completed rest 1 min.

Stand tall with your feet hip-width apart.
Step out to the side with your left leg, bend your left knee and push your hips back.
Return to the starting position and repeat the movement with the right leg.
Keep alternating legs until time is complete.

Dumbbell alternating lateral lunges

Start in a squat position, from here you will jump into a lunge back into a squat jump then into the other leg for a lunge jump.

Squat + Lunge Jumps

Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
Push through your heels back up to the starting position.

Front Rack Loaded Squat

Hold a kettlebell in front of your body with both hands, arms straight. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

Kettlebell swings

Circuit 1

Jumping rope is a form of exercise that involves swinging a rope around your body and jumping over it as it passes under your feet. It's a form of cardiovascular training since the constant movement elevates your heart rate.

Jump rope

Hand release pushups are a step up from a regular pushup and they will challenge you to increase force production off the ground which will help you build arm strength. It also helps strengthen your shoulders and core and can help aid in tons of other shoulder pressing exercises. Take about 2 seconds to release at the bottom.

Drop Push Ups

Begin in a standing position with a dumbbell in each hand.
With your back straight and core tight, curl the dumbbells up for a biceps curl.
Bring the dumbbells back down to your sides.
Lift the dumbbells out to the sides making a T with your arms.
Bring the dumbbells back down to your sides. That equals 1 rep.

Bicep Curl to Lateral Raise

Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position. Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent from rocking from side to side throughout.

W4/D3 FULL BODY

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