Name: Playbook - Raquel Torres - 1000 Rep Challenge
Uploaded: 2022-06-09T14:17:58.741Z
Duration: 45 min
Description: 1000 Rep Challenge

This is a fun but challenging full body workout!

25 reps of each movement for 4 rounds:

• goblet squat
• reverse lunges
• RDL
• shoulder press
• thruster
• snatches
• underhand bent over rows
• reverse crunches
• tricep extension
• biceps curls

Complete the 25 reps of 10 movements in a row. This is 1 round. Then, repeat all 10 movements. This will be 2nd round. Then keep going until you get 4 rounds done! 

GOOD LUCK!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet 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

Dumbbell reverse lunge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

1000 Rep Challenge

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