Name: Playbook - Natalie Kimball - W5/D2 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.305Z
Duration: 15 min
Description: W5/D2 Full Body Weightlifting

Sarah Snipes

Full body weightlifting routine! Perform each exercise for 30 seconds and take as much or as little rest as you need! Alternating reverse lunges can be modified for step-backs and push-ups can be elevated or on the knees.

Goblet Squat
Alternating Reverse Lunge 
Coccyx squat
Push up 
Dumbbell overhead tricep extension

Alternating reverse lunges can be modified for step-backs and push-ups can be elevated or on the knees.

1. Start with feet shoulder-width apart or slightly wider; toes can be straight forward or pointed slightly out. 

2. Place the weight against the chest while pressing the shoulders down and back. Drive the hips back and then allow the knees to track forward as you descend into your squat position. 

3. When your thighs reach parallel, draw your core up and in, engage your glutes and press up through your heels and toes to come to a standing position.

Tip: Press the knees out as you come up and as you go down to get more glute engagement.

Goblet Squat

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. Step out with your feet as wide as possible. Knee's in alignment with the midfoot.

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 to the left engaging the core and the glutes. Repeat.

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your feet every time you press off. Drawing the core up and in will help give your hips space. This move acts as mobility as well!

Coccyx Squat

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

W5/D2 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!

Jennifer 

Nikki

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

Another tough one! Thanks for the workout! 💪🏼

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

W3/D1 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! 🥵💪🏼

W5/D2 Full Body Weightlifting

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