Name: Playbook - Nadina Zarifeh - W1/D3
Uploaded: 2023-01-16T20:08:46.988Z
Duration: 27 min
Description: W1/D3

Christie Smith

Butt Kicks Horizontal Row Combo

Stepping C Rotations

Crossbody Reaches

Crossbody Knee Drives - Rights Side

Crossbody Knee Drives - Left Side

Standing Torso Twist Pulses

Warm Up

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

Assisted Alternating 1/4 Side Step Squats

Assisted 1/4 Narrow Squat

Assisted 1/4 Narrow Squat Pulses

Assisted 1/4 Plié Squat

Assisted 1/4 Plié Squat Pulses

Assisted Leg Circuit

- Slow & controlled. Count 2 counts for each direction through each exercise. Ex: as you press out count 2 counts and as you return to start position count 2 counts for the return.

Seated Tricep Wipers

Seated Elevated Tricep Press Outs

Seated Overhead Diamond Raises

Seated Overhead Press

Seated Arm Circuit

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

Seated Bicep Curls

Seated Alternating Bicep Curls

Seated Hammer Curls

Seated Alternating Hammer Curls

Seated Knee Crunches

Seated Alternating Knee Up to Torso Twist Crunch

Seated Torso Twists

Seated Oblique Crunches

Seated Toe Tap Marches

Seated Core Circuit

Butterfly Stretch

Cross-legged Shoulder Shrugs Backwards

Cross-legged Shoulder Shrugs Forward

Seated Forward Fold Head to Knees Stretch

Seated Single Leg Forward Fold Head to Knee Stretch - Left

Mat Seated Spinal Twist Stretch - Right

Mat Seated Piriformis  - Right

Seated Single Leg Forward Fold Head to Knee Stretch - Right

Mat Seated Spinal Twist Stretch - Left

Mat Seated Piriformis - Left

Lying Knee Hug Stretch - Right

Lying Cross-legged Hip Opener Stretch - Right

Lying Knee Hug Stretch - Left

Lying Cross-legged Hip Opener Stretch - Left

Vertebrae Roll Up

Standing Side Bend Stretch - Right

Standing Side Bend Stretch - Left

Forward Forearm Stretch - Right

Forward Forearm Stretch - Left

Single Arm Circle Forward - Right

Single Arm Circle Backwards - Right

Single Arm Circle Forward - Left

Single Arm Circle Backwards - Left

Cross Arm Stretch - Right

Cross Arm Stretch - Left

Overhead Tricep Stretch - Right

Overhead Tricep Stretch - Left

Crossover Arm Swings

Cool Down

W1/D3

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

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!

W1/D2

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

W1/D3

Community

More workouts from Nadina Zarifeh