Name: Playbook - Mildred Sam Otuh - W7 D5 Full Body
Uploaded: 2022-05-02T22:58:11.395Z
Duration: 45 min
Description: W7 D5 Full Body

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

Maddie Sublette

Make sure to properly warmup and cooldown before and after each workout💙

Complete this circuit testing 30 seconds between each exercise and 90 seconds at the end of each 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

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

-Start lying on the back with your arms extended overhead on the floor and the legs resting on the floor or mat.
-With control and all at the same time, lift your arms, head, shoulder blades, and legs off the floor.
-Hold the position for 2 secs and tuck your arm and knees in together
-Return to hollow hold and repeat for desired reps

Hollow hold to knee tuck

*Reps per side*
-Grab a pair of dumbbells and get in plank position with weights in front of your arm
-Brace your core
-Keeping your left arm straight, raise the dumbbell in front of you to shoulder height
-Return to plank position and repeat with your right arm.
-Complete for desire reps

Can be regressed to a knee plank with shoulder raise

Plank DB shoulder raise

Full body conditioning

W7 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!

W7 D5 Full Body

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