Name: Playbook - Richard Brindley - Full Body Burner Challenge 🔥
Uploaded: 2023-01-04T17:31:59.379Z
Duration: 30 min
Description: Full Body Burner Challenge 🔥

WORKOUT DETAILS:
- ERG Rowing
- Kettlebell Swing
- Kettlebell Goblet Squat
- Push Ups
- Renegade Rows
- Downs Ups

WORKOUT DETAILS:
- Dumbbell Bent Over Rows
- Dumbbell Front Raises
- Dumbbell Lateral Raises
- Dumbbell Rear Delt Flys
- Dumbbell Skullcrushers

3 rounds 
No rest in between exercises
60 second rest after each round 

*Customise weight/resistance to your preference.

1. Get into rower and adjust foot straps and resistance to your preference.
2. Aim to keep a straight back as you pull back.
3. Focus on good technique and then speed.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

ERG Rowing

1. Start with kettlebell on the ground in front of you.
2. With chest lifted and core engaged bend at the waist.
3. Lift KB off the ground allowing it to swing between your legs.
4. Drive your hips forward propelling KB forward and up.
5. Stopping just in front of the shoulders.
6. Allow kettlebell to swing down and back between the legs.
7. Moving immediately into the next rep.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Kettlebell Swing

1. Grip a kettlebell at either side of the handle and hold it up to your chest. Stand upright with your feet at hip-width and toes pointing slightly outwards.    
2. Engage core and slowly drop into a squat - hips back and bending your knees. Drop until - at minimum - your upper legs are parallel to the floor or - at maximum - your hamstrings touch your calves.
3. Keep your chest up throughout the movement.
4. Pause at the bottom and push through the floor to come back up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Kettlebell Goblet Squat

1. Start with your hands just outside the shoulders.
2. Bend at the elbows to come down. 
3. Keep your core tight as you come down. 
4. Extend your arms engaging your chest as you come up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Push Ups

1. Begin in push up position with dumbbells in both hands.
2. Engage core to keep your balance and pull one dumbbell up until it reaches your torso. 
2. Pull through your elbow and keep it tucked close to your side.
3. Slow and controlled, lower the dumbbell back down to the floor and return to starting position.
Repeat for your other arm.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Renegade Rows

1. Start in a plank position.
2. Bring your hands forward with out letting your glutes dip down.
3. Keep your core engaged and hold until time is up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Plank Hold

1. Stand shoulder width apart.
2. Place your hands on the floor in front of you.
3. Kick both legs backwards, bringing your body into a plank.
4. Jump your feet back under your hips into.
5. Lift your hands off the floor and squat back up into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Full Body Burner Challenge 🔥

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