Name: Playbook - REVIVALL | MCKENNA ASHCROFT - W4/D3 Full Body
Uploaded: 2022-11-15T12:55:55.020Z
Duration: 60 min
Description: W4/D3 Full Body

Start your workout with a 20-minute treadmill interval sequence to get your heart rate up  (or any other form of cardio that you prefer). You will spend the rest of your workout lifting weights following your treadmill intervals. The lifting half will focus mainly on your full-body.

5.0 mph 1 %

9.0 mph 1 %

3.5 mph 1 %

Treadmill

- 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

Option - you can use a lighter weight or drop your weight entirely.

Dumbell Sumo Squat

Option - use anything you have around you! Use a chair, couch or anything stable in your house!

Dumbbell Hip Hinge Reverse Fly

Mountain Climbers

- 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

Dumbbell deadlifts

6 reps on each side
repeat for 3 rounds
do both sides before resting between rounds

Dumbell Single Arm Shoulder Press

Plank

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- 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 floor