Name: Playbook - Nikki McGrath - W8/D1 Full Body Sculpt
Uploaded: 2024-04-18T17:58:07.769Z
Duration: 35 min
Description: W8/D1 Full Body Sculpt

Start with doing my Full Body warm up: you can find this in my WARM UPS COLLECTION 

For today’s workout, you have 10 exercises- 10 reps each- *aim for* 10 rounds.

Set your timer for 35 minutes and do as many rounds as you can within that allotted time frame. 

Note that the core exercises are more than 10 reps. 

Remember to breathe and focus on proper technique. Form over speed!

10 exercises- 10 reps each- *aim for* 10 rounds.

Set your timer for 35 minutes and do as many rounds as you can within that allotted time frame. 

Note that the core exercises are more than 10 reps. 

Remember to breathe and focus on proper technique. Form over speed!

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

Dumbbell Sit Up

1. Stand with your feet hip-width apart and hold a dumbbell or barbell with an overhand grip in front of your thighs.

2. Engage your core, keep your back straight, and slightly bend your knees.

3. Hinge at your hips and lower the weight towards the floor while keeping it close to your body. Your back should remain flat throughout the movement.

4. Lower the weight until you feel a stretch in your hamstrings, making sure to maintain a neutral spine.

5. Once you reach the bottom of the RDL, pull the weight up towards your lower ribcage by bending your elbows and squeezing your shoulder blades together in a rowing motion.

6. Lower the weight back down to the starting position while keeping your back straight and core engaged.

7. Return to the standing position by driving your hips forward and standing tall.

8. Repeat the RDL to back row movement, focusing on the proper form and engaging the targeted muscles in your hamstrings, glutes, back, and shoulders.

RDL to Row

Single leg Sit up

- 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

Bench V ups, weighted

- 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

Reverse Crunch with twists

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.

W8/D1 Full Body Sculpt

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