Name: Playbook - Sam Sweeney - W3/D3 Full body
Uploaded: 2023-06-03T13:16:10.437Z
Duration: 60 min
Description: W3/D3 Full body

Kathe Martin

Libby

Mira

Only did 40 min because I am so sore from the last two days but I am still dying!!

Wendy

Only had time for 30 minutes but it was better than nothing at all.

Stephanie

Joanna

Omg how in the world?! Phew! That was insane lol.

Tasha Brendible

Gwen

Lindsay

I’m so glad I changed my workout program! I feel stronger and I can actually do a push up :) can’t wait to see my results at the end.

Krystal

yangBAE

Nicole

Great workout to start 2022! I’m so excited because I was able to do the inchworm and push-up renegade rows for the first time without having to modify them by going down to my knees. I feel so strong after that one!💪🏼

Brianna

My heart rate stays really low during the full body days for some reason

Zoey

Fantastic! What a thorough full body workout, I am a sweaty mess! 💪🏼

Halle

For me. - too many new exercises.  It takes me ages to figure out what I’m meant to be doing so it using gym time effectively

Becky

Julieann Cunningham

Mandy

It was tricky going from renegade rows into devils press

Steph

Megan

Paula

Week 3: Day 3: Full body 
Instruction: This workout is organized in an AMRAP format. The giant set of movements below is given a time cap. You will complete as many rounds as possible of the giant set below, within the timeframe given. Reps are written below next to each movement. Pick appropriate and sustainable weight for each movement below. Rest minimally throughout the AMRAP. Pace yourself.

AMRAP
Timecap: 50 minutes- 1 hour 

4 Zercher Walking Lunges 
6 Jumping Inchworm 
8 Push Up Renegade 
10 Devils Press 
12 Weighted Box Hop 
14 Otis Up 
16 Barbell rollouts

- Start with a barbell in the crooks of your elbows
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Zurcher Walking Lunges

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Keeping your legs straight hop your feet in just behind your hands
- Repeating the sequence moving forward

Jumping Inchworm

- Begin in push up position with dumbbell in each hand
- Lower your body down to the ground
- Press back up and row one dumbbell 
- Lower down again and push up
- Row with the opposite side
- Repeating back and forth

Push Up Renegade Row

- Begin with feet shoulder width apart 
- Place dumbbells on the ground and jump feet back
- Jump feet forward and swing dumbbells between legs 
- Press the dumbbells straight up overhead

Dumbbell Devils Press

- Stand a few inches in front of the box holding dumbbells at your sides
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Weighted Box Hop

- Begin by lying with arms extended straight up
- Sit up while keeping dumbbells overhead
- Lower yourself back down

Dumbbell Otis Up

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Rollout

AMRAP

W3/D3 Full body

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Lisa

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W3/D3 Full body

Community

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