Name: Playbook - Michelle Woolfolk - Day 1 Full Body Conditioning
Uploaded: 2023-12-08T00:02:05.491Z
Duration: 45 min
Description: Day 1 Full Body Conditioning

Catherine F

Hi i just started and it made me sweat a lot thank you! This is just the beginning for a change to be healthy living👌❤️

Joarmayne

Good i just can’t figure out how to keep timer going so i can do circuit without manually tapping the timer

Just wow. Literally the words running in my mind - “no pain no gain!” I love the sweat!!!

Olivia

Jog in Place

Jumping Jacks

Mountain Climbers

Shoulder Taps

Plank Twist

Warm Up

DB Renegade Row

•Stand Straight with your feet hip width apart and hole a dumbbell in each hand. 
•Step out to the side with your right leg, lunge and lift the dumbbells until your arms are slightly above parallel to the floor. 
•Use your left foot to push you back to the starting position and slowly lower the arms.Repeat until you finish the set and switch legs.

Side Lunge Front Raise

Sumo Squats to RDL

Circuit 1

•Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. 
•Twist your torso forward and slowly place your left arm under your body. Repeat and then switch sides.

Side Plank Twist

Alternating Toe Touches

DB Front Raise

Circuit 2

DB Curl to Press

•Lie on your back with your hands by your sides.Lift your knees until your thighs and calves form a 90 degree angle and your calves are parallel to the floor. 
•Lift your hips and bring your knees, as far as you can, toward the chest. 
•Hold and then slowly return to the starting position. Repeat.

Reverse Crunch

15 sec clockwise 
15 sec counter clockwise

Around the world (Abs)

Circuit 3

•Start with your legs slightly wider than shoulder distance apart and arms at the sides. 
•Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90 degree angle. 
•Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch side like a speed skater.

Day 1 Full Body Conditioning

Community

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