Name: Playbook - Mildred Sam Otuh - W3 D5 Full Body
Uploaded: 2022-05-02T22:58:11.301Z
Duration: 45 min
Description: W3 D5 Full Body

Lindsay

The burpees I underestimated biiiig time. Great workout!!:)

Maddie Sublette

Increase your weights at the 4th round.

Make sure you can control the weights while keeping good form

Don’t forget to warmup and cool down properly before and after each workout :)

Complete the following exercises one after the other with minimum (no more than 30 secs) to no rest in between

Rest for 2 mins at the end of the round

- Hold two weights by your sides or on top of your shoulders
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

-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

-Lie face down on a May, with arms by your sides
-Arch your back, raising your legs, head, and upper body off the floor.
-bend your elbows and squeeze the shoulder blades together into a row
-repeat for desired reps
-begin with Bodyweight and progress to weights

Superman row

Circuit 1

Perform the exercises back to back with 30 seconds rest between each and 1 min rest between rounds

-Start in a high plank position
-Tighten the core and make sure to keep the spine neutral.
-Reach one arm up towards the sky and slowly twist your upper body in the same direction.
-Return slowly and repeat on the other side

Plank rotations

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump in and out (as in a jumping jack) and repeat for desired time or reps

Plank jacks

-Bend your knees, bringing your legs and upper body up from the floor
-draw the knees and arms towards your chest, then extend the legs back out, while keeping your head and upper body up from the floor
-Repeat for desired reps

Ab tuck ups

Circuit 2

W3 D5 Full Body

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

Mumu

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Becca

Viviana

W1 D2 Upper Body + Core

Kicked my butt for a 2nd time on this program 😅😂

Tooo hard for a first week for me but I’ll do it better next time

W1 D3 Lower Body

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

Gioia

W2 D1 Lower Body

Diamond push-ups are a work in progress. Great early morning workout:)!

W2 D2 Upper Body

Barbell split squats will be the death of me 😅😂

W2 D3 Lower Body

Amy Remes

Arms/back are always hard for me, but great workout! :)

W2 D4 Upper Body

Can’t feel my legs but it was worth it! Second week done!

My glutes are SORE 😂 great way to kick start the day!!:)

W2 D5 Full Body

The jump from under body W2 to under body W3 could come of as too steep

Gabriel

I actually enjoyed the sprints at the end!

Had a week off for the beach and this was a great way to get back into it!!💪💪

W3 D1 Lower Body

W3 D2 Upper Body

I’m really enjoying using my squat rack with these workouts!

W3 D3 Lower Body

The amount of embarrassment my 5’2” self felt walking up to the pull-up bar 😂

It was GREAT! My most favorite thing is not having to think about my workouts! You already have them planned! I feel like I can finally get the most out of my home gym with your designed workouts!! Thank you!!

Jules

W3 D4 Upper Body

I’ve never felt my glutes soooo sore! Loved this workout.

Corinna Jegan

Challenging, got me sweating!!! Love ittttttttt

Mbali

W4 D1 Lower Body

I think my arms are going to fall off 🤣

Didn’t get to do all of it (running low on sleep), but what I did was a great burn!!

W4 D2 Upper Body

W4 D3 Lower Body

I enjoy every single workout.Girl big ups ❤️🔥🔥🔥🔥

W4 D4 Upper Body

That was incredibly hard!!! Drenched!! Only 7 rounds but would love to try this again in the future and see what I can get then.

Death. I feel like death, but in the best way possible! Awesome workout!! Def the hardest one for me yet😅

W4 D5 Full Body

So good! I didn’t have a tredmill so I used the spin bike at max resistance possible for the sprints

Need to get better at my technique w Goodmorning, but overall good! Loves the deadmill

W5 D1 Lower Body

Arms fully stopped working so couldn’t do last exercise 😂! Love the burnnn though ! 🔥

Felixe

Colette Dauer

We did it!! Skull crushers are improving!!!!

W5 D2 Upper Body

My legs are literally burning 🫶🏾🔥🔥🔥🔥

W5 D3 Lower Body

Core definitely burning😭 🔥🔥🔥🫶🏾

W5 D4 Upper Body

Full body is legit the best w at to end a Monday!

W5 D5 Full Body

W6 D1 Lower Body

Woohoo good to be back after a week sick!!:)

W6 D2 Upper Body

W6 D3 Lower Body

W6 D4 Upper Body

I have run a 400m by itself since I ran track in high school 😂😂 still just as deceiving of a distance now as it was then

Sprints got me sweating🥹🥹🥹🥹🤌🏾

W6 D5 Full Body

Finally got a hotel w dumb bells while on vacation 🙌 I missed the burn 😅

W7 D1 Lower Body

W7 D2 Upper Body

Nearly passed out, but amazing workout! I’m gonna feel that tomorrow😅

W7 D3 Lower Body

W7 D4 Upper Body

DB plank shoulder raise was weirdly rough. Powered thru tho!!:)

W7 D5 Full Body

W8 D1 Full Body

W8 D2 Mobility

W8 D3 Full Body

So relaxing after a week of hiking! So excited to start your summer plan after my run tomorrow!!:)

W8 D4 Mobility

Loved this! Got to take my doggo for a run:)

W3 D5 Full Body

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