Name: Playbook - Patty Pittman - W1/D1 Total Body I
Uploaded: 2023-03-06T22:44:24.391Z
Duration: 40 min
Description: W1/D1 Total Body I

This is supposed to challenge you at a fast pace - but move safely! Total Body I and Total Body II should be done in the same week, preferably AFTER your endurance session. You can use dumbbells, a bar, and/or kettlebells with this workout. As you progress each week, go DOWN in reps (from 12 to 10, 8, 6) and UP in weights. Effort is RPE 7-8 on a scale of 1-10.

Try to keep the circuit under 2.5 minutes. After the 3 exercises in the circuit, take a 30-60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next superset.

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Low plank hold

Thruster-Row-Plank

Try to keep the circuit under 2.5 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next superset.

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
- Reach parallel and come back up repeating on the opposite side
-1 rep = the squats you do

Squat lunge squat lunge

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Squat-Lunge-Press-Climb

Try to keep the circuit under 3 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next set.

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to mid shins and repeat

Dumbbell hang clean and press

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bring the dumbbells back behind your head with straight arms, a few inches off the floor
- Raise the dumbbells pulling back up

Floor glute bridge dumbbell pullover

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

Clean Press - Bridge - Walk

Try to keep the circuit under 2.5 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times.

- Begin in push up position with dumbbell in each hand
 -Row one dumbbell and then row the other dumbbell on the opposite side  
- Lower body down to the ground for a push up 
- Press back up and repeat
- 1 rep =  1 row + 1 row + 1 push up

Dumbbell push up + renegade row

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

W1/D1 Total Body I

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