Name: Playbook - Sadielee Thomas - W4/D4 Week 4 Day 22 Full Body
Uploaded: 2024-04-19T20:25:01.440Z
Duration: 25 min
Description: W4/D4 Week 4 Day 22 Full Body

Such a good one! Was sweating the whole time

Taylor

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

Freya MacCormack

Best full body by far!! Great set of exercises!!!!!

Samala

McKenna Molt

Alexis

Gabrielle

Marie

This workout is designed to challenge and push the client's cardiovascular endurance and muscular strength. The client will perform seven different exercises, each lasting for 30 seconds on 30 seconds off. The exercises are performed in a circuit format, meaning that they will move from one exercise to the next without any rest in between. This will keep their heart rate elevated and their muscles engaged throughout the entire workout. 

After completing all seven exercises, the client will rest for one minute before starting the next round. This allows them to recover slightly and prepare for the next set of exercises. The client will perform two total rounds, which will provide a full-body workout that targets multiple muscle groups and improves overall fitness.

Overall, this workout is intense and challenging, but it is also highly effective for improving cardiovascular fitness and muscular endurance. The combination of high-intensity intervals and short rest periods will help the client burn calories, build strength, and improve their overall fitness level.

30 seconds work
30 seconds rest
3 rounds
1 minute rest between rounds

1. Begin by standing with your feet shoulder-width apart, and holding a dumbbell with both hands in front of your body, with your arms extended straight. 

2. Engage your core and lower your body into a squat, keeping your weight in your heels and your knees behind your toes. 

3. As you stand back up out of the squat, swing the dumbbell up towards the ceiling, using the momentum of your hips and legs to help lift the weight. 

4. At the top of the swing, the dumbbell should be above your head, with your arms extended straight. 

5. As you swing the dumbbell back down towards the ground, lower your body back into the squat position, keeping your core engaged and your weight in your heels. 

6. Repeat for the desired number of reps, keeping your movements smooth and controlled. 

7. To increase the intensity of the exercise, you can increase the weight of the dumbbell, or add in a jump at the top of the swing to increase the cardiovascular demand. 

8. Always listen to your body and stop if you feel any pain or discomfort.

Dumbbell Squat Swings

1. Lie down on your back with your knees bent and your feet flat on the ground. Hold a pair of dumbbells in your hands, with your palms facing your knees.

2. Lift your hips up off the ground, squeezing your glutes and engaging your core to create a straight line from your shoulders to your knees.

3. Hold the bridge position and bring the dumbbells up to your chest, keeping your elbows bent and your arms close to your body.

4. Slowly lower the dumbbells back down to your sides, keeping your hips lifted.

5. Repeat the chest press for the desired number of repetitions, making sure to keep your hips lifted and your core engaged.

6. Lower your hips back down to the ground and rest for a moment.

7. Repeat the exercise for the desired number of sets, making sure to maintain proper form throughout.

8. To make the exercise more challenging, you can add a leg lift to the bridge position or increase the weight of the dumbbells.

9. Always listen to your body and stop if you feel any pain or discomfort.

10. Remember to breathe deeply throughout the exercise, inhaling through your nose and exhaling through your mouth.

Glute Bridge to Chest Press

1. Begin by standing with your feet hip-width apart, and holding a dumbbell in each hand with your arms at your sides. 

2. Take a step back with your left foot, and lower your body into a lunge, bending both knees until your right thigh is parallel to the ground. 

3. As you lower your body into the lunge, simultaneously raise your left arm out to the side, keeping it straight until it is at shoulder height. 

4. Push through your right heel to stand back up out of the lunge, lowering your left arm back down to your side. 

5. Repeat on the other side, taking a step back with your right foot and raising your right arm out to the side during the lunge. 

6. Continue alternating sides for the desired number of reps, keeping your movements slow and controlled. 

7. To increase the intensity of the exercise, you can increase the weight of the dumbbells or add in a hop between lunges to increase the cardiovascular demand. 

8. Always listen to your body and stop if you feel any pain or discomfort.

Alternating Reverse Lunge with Lateral Raise

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, with your elbows bent and fists facing each other. 

2. Engage your core and lower your body into a squat, keeping your weight in your heels and your knees behind your toes. 

3. As you stand back up out of the squat, extend your right arm forward, punching the dumbbell straight out in front of you. 

4. Lower your arm back to shoulder height and immediately perform another squat. 

5. As you stand back up out of the squat this time, extend your left arm forward, punching the left dumbbell straight out in front of you. 

6. Continue alternating punches with each squat for the desired number of reps, keeping your movements smooth and controlled. 

7. To increase the intensity of the exercise, you can increase the weight of the dumbbells or add in a jump between squats to increase the cardiovascular demand. 

8. Always listen to your body and stop if you feel any pain or discomfort.

Dumbbell Squat Punches

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. 

2. Lift your knees off the ground, coming into a hover position with your shins parallel to the ground. 

3. Keep your core engaged and your back flat, avoiding any arching or rounding. 

4. Slowly extend your right leg straight out behind you, keeping it parallel to the ground. 

5. Hold the position for a second or two before bringing your right knee back in to the hover position. 

6. Repeat the movement with your left leg, extending it straight out behind you and holding for a second or two before bringing it back in. 

7. Continue alternating legs for the desired number of reps, keeping your movements slow and controlled. 

8. To increase the intensity of the exercise, you can add ankle weights or increase the duration of the hold for each leg. 

9. Always listen to your body and stop if you feel any pain or discomfort.

Static Bear Hover with Alternating Kick Back

- 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

1. Start in a standing position with your feet hip-width apart.

2. Lower yourself into a squat position by bending your knees and pushing your hips back.

3. Place your hands on the ground in front of you, shoulder-width apart.

4. Jump both feet back at the same time, landing in a plank position with your arms straight.

5. Hold the plank position for a few seconds.

6. Jump both feet forward to return to the squat position.

7. Push through your heels and jump up, extending your arms above your head.

8. Land softly on your feet and return to the starting position.

9. Repeat the movement for the desired number of reps.

10. To make the exercise more challenging, you can increase the speed or add a push-up when in the plank position.

11. Always listen to your body and stop if you feel any pain or discomfort.

Half Burpee

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended Bicycle Crunch

Reverse Hallow Hold

1. Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in both hands with your palms facing your body.

2. Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest up and your weight in your heels.

3. As you come up from the squat, lift the weight up towards your chest by pulling your elbows up and back. Keep your shoulders down and your back straight.

4. Pause at the top of the movement, then lower the weight back down to the starting position.

5. Repeat for the desired number of reps.

6. To make the exercise more challenging, you can increase the weight or add a jump at the top of the squat.

7. Always listen to your body and stop if you feel any pain or discomfort.

Squat to Upright Row

Full Body

W4/D4 Week 4 Day 22 Full Body

Tiffany

Diana

Thanks for explaining what exactly the program entails and how it will work! 🙌🏼

Monika

W1/D1 START HERE - About Program

It was unclear how it works with the time and timer should have a 30sec interval. 

If stopping every 30 does not seem challenging at all. But let’s see if the program gets harder through time

Joelle

So good! Loving the low impact for my hormone health while still feeling the intensity.

Melissa

W1/D1 Week 1 Day 1 Full Body

Athena Smith

The instructions for the scissor/cross-at-the-shins leg exercise was a bit confusing. The instructions say to keep legs bent and parallel to the floor, but the video shows the legs completely perpendicular to the floor bending at the hips. I wasn’t sure which one to follow. Maybe I misread the instructions?

Kevyn

W1/D2 Week 1 Day 2 Total Lower Body

The timer doesn’t work. It’s confusing to understand if it’s 30sec on 30sec repeat before moving to the next exercise or not. One way is a 14min workout. The other is a 28min.

Jessi

Kristen

Rita Fernandes

W1/D3 Week 1 Day 3 Arms & Abs

That one is going to burn so good! Loved it!

Shayla

😪 Day 4 check in. 
Heart rate up and such a good switch up

Farrah

W1/D4 Week 1 Day 4 Full Body

Hard!!! Can’t wait to be able to hold the planks the whole time.

Day 5 🫡 Loved the glute kickback crossover ❤️‍🔥

Would love recommendations and options for if we don’t have access to props such as bands!

W1/D5 Week 1 Day 5 Booty & Abs

Really enjoyable, and I could feel the burn on my abs!

Abigail

W1/D6 Week 1 Day 6 Full Body

Week 2 & mid workout I text my partner I’m so glad I came to this workout ❤️‍🔥

Awesome! Those ski jump things looked simple but holy moly did it get my heart rate up!

Candace

Genuinely confused on the structure of this program. I feel frustrated that I don’t know for certain that I’m following it accurately. The instructions are really unclear to me because there’s mention of moving from one movement to the next with no rest, but then also taking 30 seconds off between movements. Also, unsure about whether to do each movement 2 times per round, or just once. I wish there was better descriptions

Alex

W2/D1 Week 2 Day 7 Full Body

Week 2 Day 2 done! 
The Goblet Squats were my favorite- noticing some slight definition in my calf’s and inner thighs

I’m sweating really hard after this one

Mana

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Loved it! Feeling the effects in my arms and abs!

W2/D3 Week 2 Day 9 Arms & Abs

Felt like I could really commit to what I was doing for the first time. Pretty nice feeling.

My favorite one so far! Kept my heartbeat up. Feels good!

W2/D4 Week 2 Day 10 Full Body

This workout was so much fun and so effective!

Francesca

Kellie

W2/D5 Week 2 Day 11 Booty & Abs

I am loving these workouts! I am feeling so fit and strong!

Loving these workouts so much. They’re efficient. Clear instructions. Beautiful, strong, inspiring instructor!

Moriah

W2/D6 Week 2 Day 12 Full Body

One of the best of the full body workouts so far!

Mallory

W3/D1 Week 3 Day 13 Full Body

That was intense!  I had to modify the single leg glute bridge but still felt it. Fantastic workout!!  🔥🔥🔥🔥🔥

W3/D2 Week 3 Day 14 Total Lower Body

Awesome workout. Wish there was a nutrition plan or ideas to go with it.

Ashley

I was dying but I feel so much stronger!  I can’t believe the strength I’ve already built!!

W3/D3 Week 3 Day 15 Arms & Abs

Tatum

Carley

W3/D4 Week 3 Day 16 Full Body

Sadly the last move is a tough one for me to get 🥴

Heather

I loved these exercises! I can feel my strength improving!

Love these workouts! I’m 5 months postpartum and noticing a difference in my core strength 💪

Emma

W3/D5 Week 3 Day 17 Booty & Abs

Maricarmen Garcia Peña

Great workout today. My abs are on fire👌

Gracie

W3/D6 Week 3 Day 18 Full Body

W4/D1 Week 4 Day 19 Full Body

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

W4/D2 Week 4 Day 20 Total Lower Body

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

W4/D3 Week 4 Day 21 Arms & Abs

Jorgan

W4/D5 Week 4 Day 23 Booty & Abs

Makayla

Anna

W4/D6 Week 4 Day 24 Full Body

Sweating like mad (in the best possible way!). 🔥

Tara

Long… wish they were a little shorter : / might go back to the 15’s but worried I won’t see growth :’(

W5/D1 Week 5 Day 25 Full Body

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

Sad today. Working on a holiday while fam is at the beach. This cheered me up a little. ❤️

W5/D4 Week 5 Day 28 Full Body

Love how strong I feel after doing these workouts for the past couple weeks! So amazing!

Whitney

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

Really enjoyed that workout! Feeling so strong and healthy! 🤗🔥

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

Tough to get back at it, but gotta get back in the game!!!

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

I love all of the workouts so much! I haven’t felt this fit before! 😍

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

I can feel the difference in my body! Love this program. This workout was fire 🔥

W7/D3 Week 7 Day 39 Arms & Abs

W7/D4 Week 7 Day 40 Full Body

These workouts make me feel so fit and strong! 🙏🏻💪🏻

W7/D5 Week 7 Day 41 Booty & Abs

W7/D6 Week 7 Day 42 Full Body

I look forward to these workouts and enjoy them so much! 💪🏻🌟

Jessica Evans

W8/D1 Week 8 Day 43 Full Body

I love these workouts so much! They have taken my fitness to a whole new level! ✨🙏🏻

are these workouts 3 circuits or 2? in the summary they say 2, but i see a counter up top that says 3? please confirm!

Sharon

W8/D2 Week 8 Day 44 Total Lower Body

W8/D3 Week 8 Day 45 Arms & Abs

Feeling so strong and love how visible my abs are now!

W8/D4 Week 8 Day 46 Full Body

This one of my favourite workouts so far! All of the movements felt so satisfying! 🌟

W8/D5 Week 8 Day 47 Booty & Abs

Amazing workout! I’m so sad that this series is finished! I’ve made so much progress since starting this!

W4/D4 Week 4 Day 22 Full Body

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