Name: Playbook - Nestingwithgrace Fitness - W1/D5
Uploaded: 2023-03-31T04:00:03.385Z
Duration: 30 min
Description: W1/D5

Start with 10 min family walk/jog/run

20 min Circuit

40 sec Squat with Overhead Raise 
20 sec rotate/rest 
40 sec Dips
20 sec rotate/rest 
40 sec Mountain Climbers 
20 sec rotate/rest 
40 sec Jump Tucks 
20 sec rotate/rest 
40 sec lateral Burpees

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W1/D5

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