Name: Playbook - Mildred Sam Otuh - W1 D3: Full Body Circuit
Uploaded: 2022-06-20T02:20:51.511Z
Duration: 45 min
Description: W1 D3: Full Body Circuit

Lupe

Maddie Sublette

Kicked my butt! Really felt every muscle group engage during this! Enough rest incorporated to give you hope though, lol.

Liz Moree

Welcome to Day 3 of the summer shred program🎉🎉

Always make sure to warmup and cooldown properly! 

Don’t forget to write down how long it took you to complete so that you have something to compare to at the end of the challenge

Set a timer and complete 5 rounds of the following exercises.
Use a moderately heavy weight
Rest minimally between exercises and 60 seconds between each round
Write down how long it took you to complete

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
Can substitute with dumbbell or kettlebell front racked box squats

Barbell box squats

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

*Reps per side*
- Stand holding a single kettlebell or a kettlebell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

KB front rack reverse lunge (single arm)

*Reps per side*
- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell single arm snatch

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Full Body Strength Endurance (TIMED)

W1 D3: Full Body Circuit

W1 D1: Fit Test

Wairimu

My core is burning a lot I love it 🥵💪🏾🔥🔥

Mumu

W1 D2 Cardio + Core

W1 D4: Cardio + Core

W1 D5 Full Body

W1/D1 Intro to Summer Shred

Very well thought out circuit! Glutes and core engaged the whole time! Didn’t know I could do so many push-ups.

W2 D1 Full Body

W2 D2 Cardio + Core

Great start to Saturday! Those kettle burpees gave me a run for my money!

W2 D3 Full Body

Never knew I could hold my legs up that long 😂🔥

My abs is on fire. Amazing workout 🥵💪🏾👊🏾

W1 D3: Full Body Circuit

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