Name: Playbook - Mildred Sam Otuh - W3 D5 Full Body
Uploaded: 2022-07-03T16:51:27.463Z
Duration: 45 min
Description: W3 D5 Full Body

Maddie Sublette

Make sure to warmup and cooldown properly

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

*Reps per side*
- From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

- Get into a high plank position with a dumbbell on each arm.
-Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared and core tight

Dumbbell Renegade Row

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- 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

Full body AMRAP

W3 D5 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.

Liz Moree

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 🥵💪🏾👊🏾

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!!:)

W3 D1 Full Body

W3 D2 Cardio + Core

W3 D3 Full Body

W3 D4 Cardio + Core

Loved this :) great variety of exercises!🫶🏻

W4 D1 Full Body

I can’t tell you the last time I rode a bike 😂 it was great!!:)

W3 D5 Full Body

Community

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