Name: Playbook - Nikki McGrath - W1/D1 Full Body Sculpt
Uploaded: 2023-03-23T17:42:41.215Z
Duration: 45 min
Description: W1/D1 Full Body Sculpt

Day 1 of my 8 WEEK FULL BODY SHRED.

Start off with my Full Body Warm Up- you can find this in my WARM UP Collections.

Today’s workout has 3 circuits: one focuses on full body, then lower body, then upper. 

Flow through each circuit 4x. Rest when needed, but aim to finish each round efficiently! 

Have fun and know that you got this!!

Welcome to Full Body Day! Today’s workout has 3 separate circuits: Full Body, Lower Body, and Upper Body. 

The first circuit is Full Body: repeat 4x for time. Flow through the exercises with minimal rest. As soon as you complete a round, rest for 45-60 seconds.

 You got this!

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Shoulder Press: 5~5~5

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Full Body Circuit:

Circuit #2 is Lower Body! 

Circuit 4x for time. Flow through the exercises with minimal rest. At the end of each complete circuit, rest for 45-60 seconds.

Go team 🙌🏋️‍♀️❤️

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo 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

For this exercise, you’ll do 4 mountain climbers into 1 burpee. The rep count on this is the BURPEE. So, 8 reps = 8 burpees & “32” mountain climbers

Mountain Climber Burpees

Lower Body Circuit

Last Circuit, you got this! 

Circuit 4x for time. Flow through the exercises with minimal rest. At the end of each complete circuit, rest for 45-60 seconds.

You got this!

Single Arm Back Rows

Dumbbell Chest Press

Plank Hop Overs

Upper Body Circuit

W1/D1 Full Body Sculpt

W1/D1 Full Body Sculpt

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