Name: Playbook - Mildred Sam Otuh - W5 D5 Full Body
Uploaded: 2022-05-02T22:58:11.348Z
Duration: 60 min
Description: W5 D5 Full Body

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

Maddie Sublette

Make sure to properly warm up and cool down

Increase your weight at the 3rd and 4th round. 

Make sure to have good control of the weights, while keeping in good form. If unable to, regress back to previous weight

Please let me know any feedback you may have💕

Complete the exercises back to back with no rest in between

Increase you weights at the 3rd and 4th set

Rest 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

*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

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

W5 D5 Full Body

Rose

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

Mumu

Lindsay

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!

W5 D5 Full Body

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