Name: Playbook - REVIVALL | MCKENNA ASHCROFT - W3/D2 Full body
Uploaded: 2022-11-15T12:55:54.986Z
Duration: 60 min
Description: W3/D2 Full body

Kick-off today's workout with 20 minutes on the treadmill (or any other form of cardio that you prefer) and then jump right into the lifting portion of today's workout. 

You will need some medium dumbbells for today's full-body workout.

5.0 mph 1 %

7.0 mph 1 %

3.5 mph 1 %

Treadmill

Repeat all exercises until 10 minutes are up taking a 30-60 rest in between. Your rest should be long enough to catch your breath. Once you catch your breath, start the next round. Try to get through about 3 times.

- Stand feel hip widths distance apart with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells about mid-calf to ankle height while keeping your back straight
- Squeeze your shoulders together to keep your back straight. Don't round shoulders forward
- Stand up to full extension

Dumbbell deadlift

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

Dumbbell sumo squat

- With your chest flat on an incline bench and a dumbbell in each hand
- You can also hinge at the hips to create the same type of motion if you don't have an incline bench
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Circuit 1

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 6 on each side!

Dumbbell reverse lunge

- Perform jumping lunges
- Repeat for desired reps

Body weight jump lunges (single)

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

Circuit 2

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides (8 on each)