Name: Playbook - Nikki McGrath - Full Body Workout- Gym
Uploaded: 2024-05-02T22:30:02.034Z
Duration: 50 min
Description: Full Body Workout- Gym

For this workout, start by doing my Full Body warm up, located in my WARM UPS Collection.

For today’s workout, we have a series of exercises- the first few are going to be completed consecutively, and then we’ll move into two circuits: a lower body, and an upper body. 

Optional: 
Finish with a 10 minute cardio: biking, running, steep incline, etc. 

You can and you will!

Repeat these two exercises back to back with minimal rest

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

Dumbbell RDL

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

Repeat these exercises back to back with minimal rest

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Full Body Workout- Gym

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