Name: Playbook - Nikki McGrath - W8/D1 Full Body Sculpt
Uploaded: 2023-03-23T17:42:41.289Z
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!

Shoulder Fly w/ Pulse

Wide Curls

- 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

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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

Dumbbell bulgarian split squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Deficit Dumbbell reverse lunge

- 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

- 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

Burpee

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Do half the amount of reps on each side

Side plank crunches

The 10s

W8/D1 Full Body Sculpt

W8/D1 Full Body Sculpt

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