Name: Playbook - Mildred Sam Otuh - W3 D1 Full Body
Uploaded: 2022-07-03T16:49:43.066Z
Duration: 45 min
Description: W3 D1 Full Body

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

Maddie Sublette

Welcome to week 3!  Almost halfway there

Remember the goal is to build on that muscular endurance with each workout 

Always warmup and cool down properly

Complete the following exercises, resting no more than 30 seconds between each exercise and 1 minute between sets

BB Goodmorning to squat (Kang squat)

*Reps per side*
- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- When you get to the shoulders, push your elbows out and press up into an Arnold press
-Return to starting position and repeat for desired reps

Dumbbell bicep curls to Arnold press

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

*Reps per side*

- Stand with feet hip width apart
- Arms down in front of you with the opposite arm as the working leg holding the kettlebell with an overhand grip
- Lean forward, hinging at the hips, shifting weight onto one leg while the other extends behind you
- As you return to the starting position, pull the kettlebell upwards and once the kettlebell passes the lowest part of your chest, quickly rotate your hand outward around the kettlebell while maintaining a neutral wrist.
-Engage your core and squeeze the glutes and quads to keep your body stable as the KB travels back to the rack position
-The KB should transition smoothly to your forearm.

Single leg deadlift to kettlebell clean

Full Body conditioning

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

W3 D1 Full Body

W1 D1: Fit Test

Wairimu

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.

W3 D1 Full Body

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