Name: Playbook - Nona Bayat - Friday (Day 5): Full Body
Uploaded: 2022-08-30T04:13:33.352Z
Duration: 60 min
Description: Friday (Day 5): Full Body

Michelle

💪🏼I love my home workout 
Thank you Nona 😊

Eimy A

Killer week. 💯 
You are such an inspiration. Luv u so much <3

Anayeli

FULL BODY FRIDAY! Congratulations, you have completed the Spooky Gainz Program!

-start off with feet wide apart and pointing forward with toes slightly pointed outwards 
-lunge towards one leg then keep low and lunge to the other leg
-slow and controlled movements
-core engaged 
-back is straight 
-knees form a 90 degree angle when in lunge position

Side-to-side lunge transfers

- Start in a squat position (toes pointed forward and knees not passing toes)
-then jump upwards 
-keep core engaged and chest up

Jump squats

-get into a squat position and hold while doing little pulses (pulse up and down) 
-core engaged 
-knees do not exceed beyond toes
-chin up
-chest up and back is straight 
-pulse at the rate that you’re comfortable with

Squat Pulses

-sit against the wall as if you’re sitting on a chair 
-keep upper body against the wall
-knees are at 90 degree angle and feet are right below your knees 
-keep core engaged and head up

Wall Sits

-start in a plank position
-do a narrow push-up with elbows at your sides then proceed to a wide push-up as you move one hand away from you 
-keep core engaged 
-keep body straight and do not let body droop to floor 
-to make it easier, you can let your knees on the floor (knee assisted push-ups)

Narrow-to-Wide Push Ups

-start in a plank position with hands below your elbows 
-slowly tap one shoulder then tap the other shoulder 
-keep body still and try not to sway side-to-side when tapping your shoulders 
-core engaged

Shoulder Tap Plank

-sit on knees 
-slightly bend forward 
-keep arms straight and pulse forward and backwards 
-core engaged

Tricep Push-backs

-lay on back
-keep core engaged 
-do not arch your back, keep it flat against floor 
-bring chest up and slowly bend one leg and bring it to your chest while touching your knee to the opposing elbow

Bicycles

-keep lower body still (knees at 90 degree angle)
-the only part of the body that is causing movement are your obliques (the side of your abs) -> that muscle is causing your upper body to move from one side to the other side 
-keep arms straight and palms against the floor 
-have hand touch heel

Penguin Crunches

-keep back flat against ground 
-neck is neutral 
-try to keep legs straight and toes pointed
-slowly move both legs up and down with your lower ab muscles 
-keep core engaged
-exhale when legs come up and inhale when legs go down

Leg Raises

Friday (Day 5): Full Body

Amazing. Didn’t think I could feel so much muscle concentration from a home workout. This is the best.

Rayshelle

Awesome! Day 1 back in it & it was a great burn!

Lizzie

Monday (Day 1): Booty

Joanna Quan Soon

Yo this was hard Lmao and the last two TOOK my abs out😮‍💨😮‍💨😮‍💨

Syndessa

I honestly didn’t think it would burn but it actually did. It was a nice workout for when you don’t have a chance to get to the gym!

Jeilyn

Tuesday (Day 2): Upper Body & Core

This burned soo good! 🔥🔥
I love that the exercises are “easy” but I was still sweating like crazy!

Sasha Breon

It was a really feel good hoot workout but one that actually get you sweating 😅

Loved it! First time I really sweat my butt off in a workout in a long time, reminds me why I’m doing this in the first place

Friday (Day 5): Full Body

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