Name: Playbook - Sam Gwaz - W1/D5: full body conditioning
Uploaded: 2024-05-10T11:03:13.998Z
Duration: 45 min
Description: W1/D5: full body conditioning

Great sweat! Added it to the end of my workout!

Lizzie T

Tatiana

testing your full body coordination here! go slow until you feel confident then pick up the pace.

* each set looks like
40 on, 20 off each move
no rest until you’ve completed 3 rounds - then take a minute before moving to the next circuit.

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

1. sit in your squat
2. alternate brining one leg back into a lunge at a time

squat hold alt back lunge

1. in plank position bring knees to elbow in quick motion for 10 reps
2. in plank position hop feet to the outside of your hands, hands coming up to athletic position and keeping hips down
3. jump back out or plank and repeat for 5 reps
4. continue to alternate movements for time

10 mt climbers + 5 sprawlers

circuit 1- set your timers

REST

1. start with the dumbbells at your feet
2. stand and curl the dumbbells up to your shoulders
3. press the dumbbells overhead 
4. return the dumbbells to start

db squat to curl to press

1. swing your arms behind you for momentum as you leap forward 
2. land softly
3. walk in a low squat back to start
4. repeat

1 leap forward + frog walk 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

circuit 2- set your timers

- Start with your feet hip-width apart and hold a dumbbell in each hand.
- Push your hips back and swing the dumbbells behind you.
- Explosively thrust your hips forward, swing the dumbbells to the front, and squeeze your glutes as you come to a full stand.
- Repeat this movement for the duration of the set.

skier swing

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat
*modify by hopping the 180 then hitting the squat

180 jump squats

circuit 3- for reps

30 seconds each for 2-3 rounds
- lunge
- pigeon 
- downward dog walks

POST RUN STRETCH

W1/D5: full body conditioning

Kaitlyn

Hayley

It was good I like how I still got a sweat on and didn’t workout for long

Samantha Kamieniecki

W1/D1: intervals

I enjoyed it but I had to modify it due to some pain in my arm from an accident at work. ☹️ I love this program already!

Renee

Amanda

W1/D2: upper body

W1/D3: outdoor run / walk !for fun! and recovery

This will make your legs shake haha. Loved this leg day.

Getting back to it! Hope to be able to complete the whole workout soon !

Felt good! Not really sure if I do the lateral lunges correctly because I don’t feel it much and kinda hurts lower back so assuming it’s just my form

W1/D4: leg day

Holy smokes haha. This will make you SWEAT.

Haley

W2/D1: intervals

W2/D2: upper body

W2/D3: outdoor run / walk !for fun! and recovery

Melissa

Morgan

W2/D4: leg day

H8 full body but actually enjoyed this 😈

W2/D5: full body conditioning

Used as a finisher to another workout that you have! Loved

Sweatyyy.🫠 Lovin’ the walk/jog!  Makes me feel good knowing I can do it! ❤️

Bianca

W3/D1: intervals

W3/D2: upper body

Had to cut my jog short because a storm, but really felt good and energetic! 🔥 want to keep going!

W3/D3: outdoor run / walk !for fun! and recovery

W3/D4: leg day

W3/D5: full body conditioning

W4/D1: intervals

W4/D2: upper body

W4/D3: outdoor run / walk !for fun! and recovery

W4/D4: leg day

W4/D5: full body conditioning

forever sweating my ass off w this one 🔥

W5/D1: intervals

my shoulders are fucked - excuse my french

W5/D2: upper body

W5/D3: outdoor run / walk !for fun! and recovery

W5/D4: leg day

W5/D5: full body conditioning

intervals has me looking forward to monday workouts!

W6/D1: intervals

i am so humbled but also so grateful for these workouts bc it’s challenging me beyond what i’ve done in years lol

W1/D5: full body conditioning

Community

More workouts from Sam Gwaz