Name: Playbook - Nikki McGrath - W5/D1 Full Body Sculpt
Uploaded: 2024-04-18T17:37:36.298Z
Duration: 40 min
Description: W5/D1 Full Body Sculpt

Today’s workout is 2 EMOMs & a 16 minute circuit. 

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

You got this! Remember to push yourself, but also rest and breathe too. 

Honor your beautiful body!

EMOM! 

An EMOM is Every Minute on the minute: essentially, you have 60 seconds to complete the two exercises I programmed: 10 push ups and 16 plank jacks. Do these exercises, and anytime you have left in the minute, you rest. At the start of the next minute, you REPEAT the two exercises again. 

1 round = 1 minute. 
So a 10 minute EMOM is 10 rounds. 

You got this!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

1. Start in a standing position with your feet hip-width apart and your arms at your sides.

2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

3. Jump or step your feet back to land in a plank position, with your body in a straight line from head to heels.

4. Perform a plank jack by jumping your feet wide apart and then back together while maintaining the plank position.

5. Perform a push-up by lowering your chest to the floor while keeping your elbows close to your body.

6. Push yourself back up to the plank position.

7. Jump or step your feet back towards your hands to return to the squat position.

8. Explosively jump up into the air, reaching your arms overhead.

9. Land softly and immediately go into the next repetition by lowering back into the squat position.

Remember to maintain proper form, engage your core, and perform the movements with control and intensity. Enjoy the burn!

Plank Jack Burpees

EMOM #1

EMOM! 

An EMOM is Every Minute on the minute: essentially, you have 60 seconds to complete the two exercises I programmed: 12 Box Squats and 10 box jumps. Do these exercises, and anytime you have left in the minute, you rest. At the start of the next minute, you REPEAT the two exercises again. 

1 round = 1 minute. 
So a 10 minute EMOM is 10 rounds. 

You got this!

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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

EMOM #2

Set your timer for 20 minutes and do as many rounds as you can within that time frame.

Rest when you need to. 

You got this 🫶

- 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

- 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

- 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

1. Start standing with your feet hip-width apart and holding a dumbbell in each hand at your sides.

2. Step your right foot diagonally behind your left leg, crossing it as if you were doing a curtsy, while simultaneously curling the dumbbells towards your shoulders.

3. Lower your body down into a lunge position, bending both knees to about 90 degrees. Keep your chest up and core engaged.

4. Push through your left heel to return to the starting position while lowering the dumbbells back down to your sides.

5. Repeat the movement on the other side by stepping your left foot diagonally behind your right leg into a curtsy lunge while curling the dumbbells towards your shoulders.

6. Continue alternating between sides, performing a curl with each curtsy lunge to target your biceps and legs simultaneously.

7. Focus on maintaining proper form, keeping your back straight, and engaging your core throughout the exercise.

8. Aim for controlled movements and a full range of motion to maximize the effectiveness of the exercise.

Alternating Curtsy Lunge with Curls

For a squat to curtsy lunge start with grabbing a dumbbell in each hand.

Start with a squat: ensure your feet are hip distance apart, toes pointed forward, and core engaged. As you squat down, make sure you’re keeping your back straight and knees inline with your toes.

As you come up from the squat, Step one leg back behind you at a 45 degree angle.
Ensure your shoulders and pulled down and back, back is straight, hips are inline, and core is engaged. 
Next, squat down in between your leg position, going as low as you can. Make sure you step in back far enough to where you can lunge down with depth. Lunge on the left side, then the right. 

The squat to lunge/lunge is 1 rep.

Squat to curtsy lunge

- 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.

W5/D1 Full Body Sculpt

More workouts from Nikki McGrath