Name: Playbook - Sam Gwaz - W3/D5 - full body 🔥
Uploaded: 2024-05-10T11:04:35.170Z
Duration: 60 min
Description: W3/D5 - full body 🔥

Alex

Damas93

Christine

This was so hard. Especially the bear crawl exercise. 😅

full body 🔥

1. warm up
2. circuit 1: 40 on, 20 off for 5 rounds
- a step with clap
- squat with lateral leg lift
- lateral hop overs
3: circuit 2: 40 on, 20 off for 5 rounds
- lateral shoot through
- weighted sit up
- high knees
4. circuit 3: 40 on, 20 off for 5 rounds
- db alt lunge
- plank walk
- penguins
5. stretch

Treadmill incline walk

reverse incline walk

- Alternate clapping under your knee with a hop in between
- Focus on keeping your core tight and remaining light on your feet

a step with clap

- Bend your knees and push your butt back to lower into a squat.
- Stand back up and lift your right leg out to the side, keeping your knee straight. Return your right leg to the floor. Squat again. 
- This time when you stand back up, lift your left leg out to the side, keeping your knee straight. Return your left leg to floor. That's 1 rep. 
-Do reps, alternating sides. Keep your core engaged and make sure your chest is lifted and that you're not rounding or arching your back.

squat to lateral leg lift

- With both feet, jump over a small object to the right or left
- Repeat, gaining speed as you get more comfortable

lateral hops overs

FULL BODY CIRCUIT 1

-Stack shoulders over wrists and knees under hips
- Come back to the "Bear Crawl" position every time you transition through center
- Open to one side, bringing your opposite leg through to the space in front of you 
 - Increase speed over time as you perfect the movement.

lateral shoot through

- Bring your torso up, crossing your arms at your chest
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

FULL BODY CIRCUIT 2

- Begin with DB in both hands
- Step back with the first foot and lower until both front knee reaches 90 degrees
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- lay on our back with knees bent.
- lift your head and your shoulders off the ground
-  twist back and forth reaching for your ankles

penguins

FULL BODY CIRCUIT 3

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

POST RUN STRETCH

W3/D5 - full body 🔥

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

Mari

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)

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

Alexandra

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

Shalana Brinkman

W1/D5 - full body 🔥

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

Erin

W2/D1 - lower

Tanika

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

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)

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.

W3/D5 - full body 🔥

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