Name: Playbook - Lita Lewis - W3/D5 NO TIME TO DIE
Uploaded: 2021-01-18T11:46:12.778Z
Duration: 45 min
Description: W3/D5 NO TIME TO DIE

These circuits were awesome couple of days away from finishing due to life happening. Seeing progress will likely do it all over again

Wendy

Good morning Lita!! Those workouts were amazing and they kicked my butt!!! Thank you so much!! Have a blessed day!!

Ebiuwa Osula

- Start in plank position keeping your back straight
- Come down by bending your elbows and lowering your body without touching the floor
- Push through your hands extending your arms to come up

Push Ups

Circuit 1

- Curl the barbell up (keep back straight)
- Squeeze your biceps at the top
- Bring the barbell down as slowly

BB Curls- Slowing Eccentric Movement

- Stand with your feet shoulder width apart
- Keep your back straight and core engaged
- Curl the dumbbell on one side then repeat on opposite side

DB Alt. Bicep Curls

- Keep elbows close to your body
- Use wrists to turn rope
- Increase speed as your feel comfortable

#Plyo Jump Rope

Circuit 2

- Lean forward bending at the hips
- Bring your elbows up keeping your back flat
- Extend your arm bringing the dumbbell up
- Engage your tricep at the top

DB Tricep Kick Backs

- Place your heels on the edge of the other chair and hold yourself up using your triceps
- Slide forward just far enough that your hips clear the edge of the chair
- Lower yourself until your elbows are bent between 45 and 90 degrees
-Slowly push yourself back up to the start position and repeat

Tricep Dips on Bench

Circuit 3

- Hold the dumbbells above your shoulders
- Perform a squat 
- Use the momentum when you are coming up from the squat to press
- Extend arms at the top

#Combo DB Squat + Overhead Press

- Hold the rope with your palms facing down 
- Lean back slightly and pull the rope towards your eyes

Rear Delt Face Pulls

- Keep your back straight and core engaged
- Hold the dumbbells with your palms facing forward
- Extend your arms over your head

DB Seated Press

- Hold plank position keeping core engaged
- Perform a push-up
- As you come up open and close your legs

#Core Combo Push Up + Plank Jack

Circuit 4

W3/D5 NO TIME TO DIE

Hey Lita! I’m down for the cause! This is Laura from Maryland, the DMV area and this video has me hyped. Looking to do a full transformation. Getting nutrition in order over the weekend and prepare to hit the gym Monday! Thanks!

Laura

INTRO: How to enter

Great workout! I’ve lost 25 pounds thanks to your workouts. You are the BEST trainer! 🙏🙏
I wish the whole workout was one loop & could be “cast” on TV.

Sheri Ebert

Love this workout!! Its hard not taking a break after the plyo moves but I made it ✊🏽

Neah

I wasn’t clear If I should 3 sets of the whole workout or just one set

Maddy

W1/D1 SQUAT IT TO ME

Kristin Macey

Nutrition. More ideas to help
Lose body fat.

Jocelyn

Kelcey Johnson

W1/D2 BACK TO BACK STRONG

Virginie

Short, sweet and challenging! I feel stronger each day with these workouts!! Amazing job Lita!

@Georganne

W1/D3 COMBINE READY

The burpees were the toughest for me! But i did it

Loved the high knees/squat combo finisher! Definitely got me super sweaty by the end! Favorite move was the bicep combo—so fun!

Cristina Wirth

W1/D4 BEST I EVER HAD

Good morning Lita! I took a rest day today instead of yesterday and my body honestly feels great from the entire week. Thank you so much! Have a blessed day and weekend!!

W1/D5 REST DAY

Shaniqua Byrd

I loved these leg workouts a lot!!! I really felt it in my hamstrings, quads, and glutes. I know I was supposed to do these workout tomorrow, but I could not help it!! Thank you so much Lita!

W1/D6 GET LOW, NOT SLOW

Good morning Lita! Today was a light active rest day for me because I have a headache so I just walked around the house a bit! Thank you so much! Have a blessed day!

W1/D7 ACTIVE REST DAY

Enjoyed everything in this workout!!! Abs are in fire 🔥 🔥🔥🔥!!!! Yesssssss Lita! Another great one and way to start the week! 💪🏾🙌🏾!

It was perfect for a quick workout. Not spending 45 min as it says it would take.

W3/D5 NO TIME TO DIE

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