Name: Playbook - Nikki McGrath - W1/D1 Full Body Sculpt
Uploaded: 2024-04-18T17:37:36.245Z
Duration: 45 min
Description: W1/D1 Full Body Sculpt

Rebekah

One of my favorite. Easy to do at home and still gives me a challenge.

Harmony

Rima

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, ensuring that your feet are pointed forward. 
-Engage your core and ensure your back is inline with your hips. 
- Hold a single dumbbell in the goblet position (two hands on one dumbbell) 
- Lower into the bottom of a squat, pressing through your heels and quads. 
- Stand up to full extension
Repeat

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 🙌🏋️‍♀️❤️

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

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!

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

Plank row push up

For this exercise, start in a plank, ensuring your hands are underneath your elbows. From here, bring your feet in closer to your hands. 

Hop your legs up into the air, and then lower down to the other side, hopping back up immediately as you land. 

Modification: lift one leg up and “hop” the other one up. You got this!

W1/D1 Full Body Sculpt

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