Name: Playbook - Nicole McCahan - Weighted Full Body
Uploaded: 2023-02-17T01:57:03.261Z
Duration: 30 min
Description: Weighted Full Body

You will need a pair of dumbbells that challenge you a bit for this workout.

- 5 exercises
- 3 sets of each exercise at a time
- 10-12 reps at each exercise

1. Rotating Chest Press | Skull Crushers
3 sets X 10 reps 

2. Reverse Lunges | Hammer Curls
3 sets X 10 reps

3.RDL | Bent Over Row
3 sets X 10 reps

4. Sit Up Punches
3 sets X 10-12 reps

1 rotating chest press and 1 skull crusher will equal 1 rep.

- You can do these on a bench or lying flat on the floor.
- When you press the dumbbell’s to the top make sure the insides of your wrist are facing each other.
- From there bend at the elbows and slowly drop the dumbbells down to the side of the ears.
- Your elbows should stay in line with your shoulders at all times during this exercise.

Rotating Chest Press | Skull Crushers

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- While you’re dropping your knee to the floor curl the dumbbells up towards your shoulders at the same time. 
- Stand back up to the starting position

Make sure to repeat this on both legs.
1 rep on both legs will equal 1 full rep.

Reverse Lunge | Hammer Curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Drop back down to a flat back and pull the weights to the side of you. 
- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back when pulling the weights back

RDL | Bent Over Row

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion
- Repeat that same motion but out in front of you. 

Start out with a lighter weight for this exercise. Feel it out before going heavier.

Lateral Raises | Front Raises

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core while holding the dumbbells in each hand
- Once you still all the way up throw two punches straight out in front of you with the dumbbells in hand
- Return to starting position under control

10-12 reps X 3 sets