Name: Playbook - Mildred Sam Otuh - W5 D5 Full Body
Uploaded: 2022-07-17T05:31:54.416Z
Duration: 45 min
Description: W5 D5 Full Body

Complete as many rounds as possible of the following circuit for 45 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

- 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

Finisher

W5 D5 Full Body

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

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Very well thought out circuit! Glutes and core engaged the whole time! Didn’t know I could do so many push-ups.

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