Name: Playbook - Nikki McGrath - W7/D1 Full Body Sculpt
Uploaded: 2024-04-10T18:04:25.361Z
Duration: 32 min
Description: W7/D1 Full Body Sculpt

Go do my full body warm up- you can find it in my WARM UPS Collection. 

This is an EMOM circuit: Grab your stopwatch and let’s go!

For every exercise, you start it on the minute and then have “60 seconds” to complete the exercise. 

Let’s look at todays workout: the first exercise is Bulgarian Split Squats.
Say you finish the 10 Bulgarian Split squats (10 each leg) 45 seconds in to minute 1. You then have 15 seconds to rest before moving to the next exercise. 
Once minute 2 starts, you move straight into the next exercise (DB Curtsy lunge). As soon as you finish this exercise, rest until minute 3, then once minute 3 starts, move into the 3rd exercise. 

One round = 6 EMOM exercises. You have 5 rounds!
Reach out to me if you have any questions.

This is an EMOM circuit: Grab your stopwatch and let’s go!

For every exercise, you start it on the minute and then have “60 seconds” to complete the exercise. 

Let’s look at todays workout: the first exercise is Bulgarian Split Squats.
Say you finish the 10 Bulgarian Split squats (10 each leg) 45 seconds in to minute 1. You then have 15 seconds to rest before moving to the next exercise. 
Once minute 2 starts, you move straight into the next exercise (DB Curtsy Squat). As soon as you finish this exercise, rest until minute 3, then once minute 3 starts, move into the 3rd exercise. 

One round = 6 EMOM exercises. You have 5 rounds!
Reach out to me if you have any questions.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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
-10 each leg

Dumbbell curtsy lunge

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

Squat jacks

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

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

W7/D1 Full Body Sculpt

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