Name: Playbook - Nadina Zarifeh - W1/D1
Uploaded: 2023-01-16T21:23:15.177Z
Duration: 23 min
Description: W1/D1

Did this workout twice in a row, just started working out again and found this a good way to start, it is easy on the body and my joints 
Plus point it was actually fun

Started out easy and before I knew it I was sweating! Very clear instructions. Can't wait to "level up"!

Angela

You’ve already taken the hardest step by being here today! Let’s do this together! 💙

* 1 rep is right & left side

Standing Lateral Toe Taps

March In Place

Overhead Reaches

Torso Rotations Arms In

Butt Kicks Overhead Press Combo

Alternating Hip Press Stretch

Warm Up

Forward Hand Squeezes

Crossover Arm Swings

Tricep Swings

Figure 8 Forward Arm Swings

Lateral Wrist Circles Forward

Lateral Wrist Circles Backward

Do the exercises slowly and with control. Make sure you aren’t rushing and just going through the motions. Exercise the mind body connection. 💙

Seated Alternating W to I Press

Seated W to I Press

Seated Alternating Horizontal Flys Palms Facing

Seated Horizontal Flys Palms Facing

Seated Alternating Horizontal Rows

Seated Horizontal Rows

Seated Arm Circuit

- Slow & controlled. Count 2 counts for each direction through each exercise. Ex: as you bring your knee up take 2 counts up and as you return to start position count 2 counts for the return.

- should take minimum 3 minutes a round

Seated Alternating Leg Raises

Seated Alternating Leg Sweeps

Seated Alternating Knee Raises

Seated Alternating 2 Step Abductors

Seated Leg Circuit

Seated Knee Crunches

Seated Torso Twists

Seated Crossover Toe Touches

Seated Overhead Side Reaches

Seated Core Circuit

Seated Spinal Twist Stretch - Right

Seated Knee Hug Stretch - Right

Seated Piriformis Stretch - Right

Seated Half Front Split Stretch - Right

Seated Spinal Twist Stretch - Left

Seated Knee Hug Stretch - Left

Seated Piriformis Stretch - Left

Seated Half Front Split Stretch - Left

Assisted Quad Stretch - Right

Assisted Quad Stretch - Left

Seated Stretch

Standing Side Bend Stretch - Right

Standing Side Bend Stretch - Left

Standing Neck Stretch - Right

Standing Neck Stretch - Left

Overhead Tricep Stretch - Right

Cross Arm Stretch - Right

Forward Forearm Stretch - Right

Overhead Tricep Stretch - Left

Cross Arm Stretch - Left

Forward Forearm Stretch - Left

Chest Expansion Stretch

Forward Fold Twists

Swaying Rag Doll

Vertebrae Roll Up

Arm Shakes

Cool Down

W1/D1

Loving how I can easily fit these workouts in my day, nice and easy

Fun and so easy with the timer. This was a step up from the first workout and I feel great!

Christie Smith

W1/D2

W1/D3

Loved the leg exercises and the prep for push-ups. Not great at push-ups so looking forward to getting stronger.

W1/D1

Community

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