Name: Playbook - Nikki McGrath - W2/D1 Full Body Sculpt
Uploaded: 2025-01-30T17:55:35.980Z
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.

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side.
- Alternate sides

Dumbbell curtsy 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

- 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

- 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

Plank row push up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Ensure your core is engaged.

Dumbbell seated shoulder press

For this exercise, start with grabbing a set of dumbbells. 

Ensure your back is straight and your core is engaged. 
From here, lower your arms down by your hips, palms facing out. 

Curl the weights up to your shoulders, then switch direction to have your arms bent, parallel to the floor and palms facing out. From here, press up into your overhead press, ensuring your back is straight and your core is engaged. 

Press evenly through both arms. Lower down and repeat.

Curl to Press

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Single leg Sit up

Plank Zippers

W2/D1 Full Body Sculpt

Rebekah

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

Harmony

Rima

W2/D1 Full Body Sculpt

More workouts from Nikki McGrath