Name: Playbook - Nikki McGrath - W2/D1 Full Body Sculpt
Uploaded: 2023-03-23T17:42:41.239Z
Duration: 35 min
Description: W2/D1 Full Body Sculpt

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

The 10s! 

You have 10 exercises- 10 reps- and 10 rounds.

Set your timer for 35 minutes and aim do as many rounds as you within that time frame! 
Rest when needed, but aim to complete each round as fast as you can with good form and technique.

Rest for 30-60 seconds after each completed round.

Wide Curls

Alternating Arnold Press

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Do 10 reps each leg

Dumbbell curtsy squat

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 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 hold to raise

Jump skiers

Russian Twists x4 into Press

W2/D1 Full Body Sculpt

W1/D1 Full Body Sculpt

W1/D2 Lower Body

W1/D3 Upper Body Sculpt

W2/D2 Lower Body

W2/D3 Upper Body Sculpt

W3/D1 Full Body Sculpt

W3/D2 Lower Body Sculpt

W3/D3 Upper Body Sculpt

W4/D1 Full Body Sculpt

W4/D2 Lower Body

W4/D3 Upper Body Sculpt

W5/D1 Full Body Sculpt

W5/D2 Lower Body Sculpt

W5/D3 Upper Body Sculpt

W6/D1 Full Body HIIT

W6/D2 Lower Body Sculpt

W6/D3 Upper Body Sculpt

W7/D1 Full Body Sculpt

W7/D2 Lower Body Sculpt

W7/D3 Upper Body Sculpt

W8/D1 Full Body Sculpt

W8/D2 Lower Body Sculpt

W8/D3 Upper Body Sculpt

W2/D1 Full Body Sculpt

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