Name: Playbook - Natalie Kimball - W3/D1 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.246Z
Duration: 15 min
Description: W3/D1 Full Body Weightlifting

Sarah Snipes

Another tough one! Thanks for the workout! 💪🏼

Jennifer 

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

Nikki

The focus is chest and glutes and stability. 12 reps of each 5x through. To modify the alternating reverse lunge you can do alternating stepbacks. Push-ups can be performed elevated or on the knees. Take as much or as little rest as you need. To keep this workout under 15 minutes rest for 30 seconds when you've completed 5 rounds.

DB Sumo  Deadlift
Lateral Lunge 
Alternating Reverse Lunge
Push Ups 
Overhead Tricep extension

To modify the alternating reverse lunge you can do alternating stepbacks. Push-ups can be performed elevated or on the knees. Take as much or as little rest as you need.

1. Place the KB or DB in between the arches of your feet, position your feet wide and push your knees out until they're in alignment with the middle of your foot. (If your knees aren't tracking mid-foot they're too wide.) 

2. Hinge your hips back and grip the hand pretend as if you were trying to bend the barbell in half, this engages your back.

 3. Brace your core, pull your shoulders down and back, feel tension on your glutes, and push your knees out as you come to a standing position. Repeat. Tip. Draw up and in on your core and check to see if you have tension in your glutes before every lift. Always make sure the knees are in alignment with the toes. Pressing the knees out on the upward motion and out downward motion is very helpful. 

Tip: If you're out of alignment bring your stance in more narrow. Wide stance deadlifts require a lot of mobility.

Sumo DB Deadlift

1. Step out with your feet as wide as possible (option to add dumbbell to the chest as shown).

2. Inhale as you engage through the right heel as you hinge your hips down and back while keeping the left leg straight. 

3. Exhale as you come back to standing engaging the core and the glutes. Repeat on the opposite side. 

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your midfoot every time you press off. This movement also serves as a hip opener so keep that in mind!

Lateral Lunge

1.  Stand with your chest up, shoulders down, and back and core braced. Feet should be hip-width apart, stabilize the front foot by gripping from big toe to heel. 

2. Keep your pelvis neutral. Your legs should both end at 90 degrees with your back knee just above the floor. 

3. Keep the knee in alignment with the 2nd and 3rd toe.  Press back by pushing through your back foot and maintain balance using your core. Alternate to the other side. 

Tip: Be careful not to shrug up or use momentum to get back to standing.

You can add dumbbells to your side to increase resistance.

Alternating Reverse Lunge

1. Come into quadruped position and walk your hands forward until your knees, hips, and shoulders are aligned and your wrists are under your shoulders. 
2. Lower yourself down until your chin is just a few inches off the ground with your elbows at 45 degrees. 
3. Exhale as you press through the floor returning to the starting position. Tip: Engage your core to keep your low back safe, squeeze your glutes to keep your hips from dropping, and think about bringing your shoulders down towards your fingertips.

Push up

1. Keep your elbows close to your temples
2. Bend at the elbows to lower the dumbbell down behind your head
3. Extend your arms engaging your triceps to bring the dumbbell back up

Tip: Be conscious that you are not shrugging in the shoulders and draw your ribcage down while you engage your core.

Dumbbell overhead tricep extension

Full Body Weightlifting Chest Focus

W3/D1 Full Body Weightlifting

Good, didn't have weights just yet but should have them for tomorrow

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W3/D1 Full Body Weightlifting

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