Name: Playbook - Sam Gwaz - W1/D5 - full body 🔥
Uploaded: 2024-03-22T01:23:46.609Z
Duration: 45 min
Description: W1/D5 - full body 🔥

Wow, this killed me! But I feel great! 😊

Mari

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

Perfect full body workout to finish the week 💪

Damas93

Christine

Channy

Dead tired after that; but in the best way possible! What a week. I’ve never finished a trial and stayed — that’s about to change!!! Looking forward to the weeks ahead 😍

Rebecca

That was a good one, but so tough🥵😫

Tanika

I chose to start the week with this workout. It was honestly really hard but I enjoyed the challenge and variety.

FULL BODY👇🏼
1. warm up
2. circuit 1: 4 rounds (45 on, 15 off each)
- barbell or dumbbell rdl
- barbell or dumbbell clean to press
- bicycles
3. circuit 2: 4 rounds (45 on, 15 off each)
- seal jacks
- bear hold kick back
- speed squat
4. circuit 3: 4 rounds (45 on, 15 off each)
- db suitcase squat
- banded lateral walk
- bench hop over
5. stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Start in push-up position and hop your feet to the outsides of your hands. Make sure knees are in line with ankles.
- Stand up straight.
- Return hands to the ground and hop feet back into push up position.
- Repeat as quickly as can be controlled.

half burpee

WARM UP

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

Barbell RDL

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

Dumbbell clean and press (double)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

FULL BODY CIRCUIT 1

- Start in push-up position and hop your feet to the outsides of your hands.
- Make sure knees are in line with ankles. Jump into the air, shooting hands up overhead.
- Return hands to the ground and hop feet back into push up position.
- Repeat as quickly as can be controlled.

seal jack

- Start on your hands and feet with your legs bent at 90 degrees
- alternate kicking one heel up and back
- Keep a neutral spine

Bear hold w glute kick back

- Press hips back and lower to parallel
- Focus on form and speed

speed squats

FULL BODY CIRCUIT 2

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- place a resistance band above your knees or above your ankles 
- sitting into a athletic stance, step laterally alternating sides

banded lateral walk

- placing bench vertically, hands wrapped on one side, feet on the ground to the right or left of the bench
- alternate hopping from side to
side, stabilizing your core throughout

bench hop overs

FULL BODY CIRCUIT 3

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

POST RUN STRETCH

W1/D5 - full body 🔥

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

W1/D1 - lower

Kayla

Anna

*very* new to running and this was perfect!

Morgan

W1/D2 - run & core (optional)

This was a great upper body set, I’m beat! Phew!

🙌🏽 great upper body workout. The last superset burns so good!

Evelyn

But who is gonna brush my hair now that my arms are toast?!

Rebecca Lawrence

W1/D3 - upper

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

Erin

W2/D1 - lower

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

First workout back
After illness. Loved it and great to get back in the flow x

W2/D5 - full body 🔥

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W1/D5 - full body 🔥

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