Name: Playbook - Mildred Sam Otuh - W2 D3 Full Body
Uploaded: 2022-06-26T21:14:02.622Z
Duration: 45 min
Description: W2 D3 Full Body

Wairimu

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

Maddie Sublette

Hi Everyone,

Don’t forget to warmup and cooldown properly and to keep track of your progress

Let’s have some fun and get after it 👏🏾👏🏾👏🏾

Complete as many rounds as possible of the following exercises for 40 minutes

Rest for 60 seconds at the end of each round

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

*REPS PER SIDE*
- Half kneeling with kettlebell in the opposite hand of the flexed knee
- position the kettlebell in a bottoms up position and keep the elbow in line with the shoulders.
_Press the kettlebell overhead until the shoulder reaches full extension
- Return to starting position with a nice slow and controlled motion and repeat for desired reps
-Complete the same movements with the opposite arm

Half kneeling KB bottoms up

-With hands on the kettle bell, jump down into a high plank position in a controlled manner
-Jump back forward into a squatted position and use the hips to drive the kettlebell up with your hands

Kettlebell burpee deadlift

*Reps per side*

- Hinge at the hips and come down with a neutral spine
- Pull one dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
-Slowly bring the dumbbell back down and then repeat on the opposite side

Dumbbell alternating bent over rows

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- 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 AMRAP

W2 D3 Full Body

W1 D1: Fit Test

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

Mumu

W1 D2 Cardio + Core

Lupe

W1 D3: Full Body Circuit

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.

Liz Moree

W2 D1 Full Body

W2 D2 Cardio + Core

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

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

W2 D4 Cardio + Core

I thought my abs were sore from yesterday…omg I can only imagine what tomorrow’s going to be like 🔥💪😂

W2 D5 Full Body

No squat racks available, so missed out on good mornings 🫠 great workout otherwise though!!:)

W2 D3 Full Body

Community

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