Name: Playbook - Natalie Bally - Day 21 Full body - Home
Uploaded: 2021-07-15T10:48:45.994Z
Duration: 45 min
Description: Day 21 Full body - Home

Rear Delt Fly 4 x 10 
Kang Squat  4 x 10 
Front to lateral raise   3 x 12
Walking Lunge  3 x 20 
Reverse Nordic Curl  4 x 8 
Banded Abductors  4 x 15

-Stand hinged at the waist with slightly bent knees and dumbbells in each hand
-Use your rear delts to perform a reverse fly
-Return hands to the starting position
-Repeat

Rear delt fly

-Stand holding your hands at your head 
-Hinge forward at the waist until you are face down
-From this position drop your but down until in the bottom of a squat position 
-Stand up to full extension
-Repeat

Kang squat

-Stand holding a dumbbell in each hand
-Rise the dumbbells to head hight in the front
-Rotate the dumbbells out to the side and lower in the lateral position
-Raise the dumbbells up laterally then rotate to the front and lower
-Repeat sequence

Front to lateral raise

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Start on your knees with your hands across your chest
-Lean back using your abdominal muscles to control the decent 
-Activate your abs bringing you back to upright
-Repeat

Reverse nordic curl

-Sit with a band around your legs above the knee
-Spread your knees apart and squeeze
-Release back to the starting position 
-Repeat

Banded abduction

Day 21 Full body - Home

Alice

It was great!  Do you think you will come out with new workouts in the future?  Thanks!!

Julie

Lismari

Day 1 Full body - Home

Lilly

my hamstring isn’t fully recovered from an injury so the hamstring curls were painful when I attempted them. I have to come up with an alternative myself. otherwise this was a challenging workout that i felt strong after completing

Sarah

The workout was a little bit too short for me. It took me 40 minutes!

Audrey

Day 2  Lower body - Home

you should add a section where you can write what weight you use for each exercise!

Callie

Bisa

Day 3  Upper body - Home

Allie

Day 4  Full body - Home

really got me sweating!! challenging but fun!

It was just the perfect amount of challenging and got my heart rate up straight from the beginning - queen of HIIT!

Day 5  HIIT - Home

really fun workout! great way to start my morning :)

Awesome workout, there’s a glitch in the “curtesy lunges”’s video

Shada

great workout! i think there’s a glitch in the curtsy lunge/knee drive video and the text said 21 reps on one of the sets

Erin

Day 6 Full body - Home

That was great! The jump squat reps need to be fixed but loved the circuit!

Alex

overall good workout! the app had a broken video & some typo errors through this workout

The video for the single leg hip trust doesn’t work! Also, for the in and out jump the rep are not correct!

Day 7 Lower body - Home

Love these workouts, determined to finish them all 😈

Laura Gostomski

my arms are definitely feeling the burn. great workout💪🏼

Day 8 Upper body - Home

Azra

Day 9 Full body - Home

Cassie Speight

Day 10 HIIT

Tessa

great workout! love the simplicity of these movements

Day 11 Full body - Home

not my favorite at home. not all of the exercises were at home friendly with the limited equipment i had. i had to come up with alternative movements to do instead

Kayla

Hamstring curls are for “gym” workouts 😬

Jetka

Day 12 Lower body - Home

Stephanie

Day 13 Upper body - Home

Super hard, but also super fun. I'm really enjoying your workouts!

The workout was a little bit too short for me!

Day 14 Full body - Home

Omg! Had me DEAD. But absolutely amazing!!!

Graciela

Day 15 HIIT - Home

Day 16 Full body - Home

hamstring curls aren’t ideal for those with limited equipment. great workout otherwise!!

the curtsy lunge/knee drive video looked glitchy! but great workout as always, thanks lady!

couple glitches but overall a great workout!

Olivia

Day 17 Lower body- Home

Some of the exercises are missing the timer

Catherine

Melia

Day 18 Upper body - Home

Day 19 Full body - Home

not my favorite- i felt like i was in the plank position half the time. would like more variety!

Day 20 HIIT- Home

loved this one! those split squats always kill

Day 22 Lower body

Day 23 Upper body - Home

Day 24 Full body - Home

Too many plank exercises for one HIIT workout

Day 25 HIIT- Home

Day 26 Full body - Home

Emma Myers

Day 27 Lower body - Home

Day 28 Upper body - Home

Day 29 Full body - Home

Day 30 HIIT - Home

hamstring curls are not ideal for an at-home. great workout otherwise!

Day 31 Full body - Home

Emma

Day 32 Lower body - Home

don’t have a bench so doing chest flys on the floor felt a bit weird. would love alternatives when equipment is involved!

Day 33 Upper body - Home

those in and out squats for sure left my legs BURNIN!!!

Day 34 Full body - Home

Day 35 HIIT- Home

great workout to start my morning 💪🏼

Day 36 Full body - Home

perfect for my at-home workout environment 🙌🏼 thanks for the burnnnnnnn !!!🤪 🔥

Day 21 Full body - Home

More workouts from Natalie Bally