Name: Playbook - Sam Gwaz - W4/D5 - full body 🔥
Uploaded: 2024-05-10T11:04:35.100Z
Duration: 50 min
Description: W4/D5 - full body 🔥

This (thank goodness) went quick!! But 🫠

Tatiana

listen…it’s gonna be hard…but it’s gonna fly by as well! 

1. warm up
2. 10 moves: 45 on, 15 off through each to compete 1 round
3. 2 minutes of rest between the rounds
4. 3 rounds total
5. walk & stretch after

Treadmill incline walk

reverse incline walk

45 second on, 15 seconds rest before moving to the next exercise. 

rest 2 min between rounds. 
3 rounds total.

by the end- you will have completed 3 rounds of each movement for 45 seconds.

- drive your knees up to hip height
- right knee up = 1, left knee up = 2 
- complete 10 total (5 each side) prior to moving to 2 burpees 
- do as many rounds as you can in the time allotted

10 high knees + 2 burpees

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly & shuffle back to start

Broad jump + shuffle

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- start with feet wide and dumbbell between your feet
- hinge at your hips to come down and grab the dumbbell- using low body strength to power up the dumbbell to shoulder height
- slowly release back down with control
- switch at half time to hit both sides

single arm squat to upright row

hop your feet out like a jumping jack. instead of arms coming up overhead, they meet in front of you- clapping together

seal jack

- from standing, bring one foot back- creating a 45 degree angle in the front knee 
- as you come forward, accelerate up into a vertical hop
- switch sides after each rep

back lunge to vertical hop

- drive your knees up to hip height
- right knee up = 1, left knee up = 2 
- complete 10 total (5 each side) prior to moving to 2 prisoner squats (hands behind your head) 
- do as many rounds as you can in the time allotted

10 high knees + 2 prisoner squats

with both feet together, accelerate off the balls of your feet to laterally jump side to side

lateral hop

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

FULL BODY HIIT

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

POST RUN STRETCH

W4/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

Christine

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

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)

Damas93

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)

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.

W4/D5 - full body 🔥

Community

More workouts from Sam Gwaz