Name: Playbook - Samantha Ortiz - Week 1 Day 5 - Total Body
Uploaded: 2021-01-18T11:48:04.830Z
Duration: 30 min
Description: Week 1 Day 5 - Total Body

It burns!!!!! 😩😩😩😂 but i love it 💃🏽💃🏽💃🏽💃🏽

Brendalee

Celeste

Felt good to get a workout in after a few days out due to a broken toe 🤪🤪

Chelsea

I skipped/ slipped on Wednesday which made me push harder to get my full 5 days in. Got it did! Week 1 down!

Grace

Jackie

SWEATIIIIIIING!! Started the shred late but glad I did.

Krystal Rodriguez

Week 1 Down!!! 
Ready for Week 2! 
Staying Woke! 💪🏽

Marisela

First week done and dusted. Whoop whoop!!

Natalie

Thank you for a great week one (again) 🤣. Cannot WAIT for week 2 🙌🏼❤️🔥

Tracy

Ilana

Babe and I just killed this! His drive was exciting to see since we were inside! Playlist by you also! Too lit!!!

Joanliz

Marisol Vazquez

Kevi Nontasak

Today made me feel strong! Was a tough workout for me but pushed through and got it done ✅ 🤘🏼

Caterina

Tatiana

I didn’t want to workout today but I made it

Gloriby Munoz

Perfect way to end a Monday work day. She kicked my butt!

Madelyn Torres

Another amazing workout. Those planks killed me 😂😂

Gladys

Lot of floor work..need more alternate exercises I had shoulder surgery recently

Alison Rodriguez

Danielle

Francisco

Sharon

Thank you for the motivation chat earlier!  Needed that was about to skip and leave for tomorrow glad I did it!!! It’s #killasamszn 💪🏽

Jose Aguirre

Alejandra

Didn’t have time to workout yesterday but I completed Day 5 today!!! Yay! Week 1 complete. 💪🏼

Vanessa

I felt the burn!! This was bomb. One week down!!

Brianna

I wanted to quit half way but pushed my self and finished it 🙌🏼

Marilu

I did it! Week one complete... awesome workouts!

Susan

Lorena Alexandra

Super sweaty workout today! Not sure why, but the plank positions were a strain on my the back of my shoulders, even when keeping my knees down. Any suggestions for stretches or strengthening?

Taylor

Girl I am tired!!! But so proud of my commitment to this! Thank you so much

Lorizbeth

Thanks for that amazing week of ur workouts!!!!!

Tatiana Vinueza

Amazing as always! This total body workout was one of my favssssa

Samantha Ortiz

Melissa

Awesome 🔥🔥🔥
Yea timer is good but in certain work outs should we be doing only right leg n then in the next round we should only be doing left leg or should we be switching in the same round?

Paola

Best total body workout ever. Thank you for kicking my butt!

Week 1 in the bag!!!!! Feeling stronger already.  Thank you for a fab week!

Leanne McQueen

5th day done, perfect way to end the week. 1 week done 3 more to go. AB challenge tomorrow😊🥰Dripping sweat everywhere

Marielle Dunn

Great. I got spaghetti arms. Thanks a lot.

Ketura

Sooooo that was amazing!!! My first weekend as everything and my body feels great!!

Sherly

Feel The Burn Friday’s 🔥

You want to end the week off with a BANG! So that’s why on Friday’s we focus on attacking the entire body!

Arms
Legs
Glutes
Cardio
Core

Get ready to challenge yourself!

SHARE YOUR RESULTS ON IG!
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey.

You have 4 Rounds:
7 Exercises
50 Seconds of Work
15 Second Break

Beginners: 1-2 Rounds
Intermediate: 2-3 Rounds
Advance: 4 Rounds

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Marchers:
-Start with glutes on the floor -Arms right behind you
-Legs bend shoulder width a apart

As you you drive your glutes up you are also driving one knee at a time into your chest.

Reset and continue with the same motion.

Marchers

Split Lunge Hold:
-Both legs are in a 90 degree angle
-Back leg hip should be right over your knee
-Front leg Knee over Ankle
-Drive your leg back knee down towards the floor. As low as you can.

DB Rotation:
-Rotation from Hip over head to other hip.
-Keep Core engaged
-Back tall and shoulders peeled back

Split Lunge Hold DB Rotation

8 Mountain Climbers, 1 Push Up Release 
Mountain Climber Form:
-Shoulders over wrists
-Fingers Open (stability)
-Body Level
-Head In a neutral position

Push Up:
-Control as you go down towards the floor.
-Release your hands up and drove your entire body back up together.

Modification shown**

Mountain Climbers + Push Up Release

Thruster:
-Start in a squat position
-Dumbbells are by your shoulders
-Elbows tuck in

You want to use the momentum from your legs driving through the squat into the overhead press.
Lock your arms at the top, arms should be grazing your earlobes and control back down into the squat position.

Thruster

Low Plank:
-Shoulders right over elbows
-Head is neutral (facing floor)
-Legs are wider than your shoulders
-Legs (quads) are locked and glutes are engaged

Reach your arm out as far as you can and continue to alternate.

Modification shown**

Low Plank Reach Outs

Snatch:
-Bend your knees and keep your back tall as you go into the snatch motion.
-Arm needs to act as if you are zipping yourself
-Lock your arm at the top of the press and keep close to your body.

Dumbbell Snatch Into Forward & Back Jump

Deadlift position:
-Knees slightly bend
-Hinge your hips back
-Back is flat and head is in a neutral position

Rows:
-As you row squeeze your back muscles
-Keep your elbows tucked in and bring the dumbbells towards your rib cage.
-You want to control this movement, not rush through it.

Deadlift + Bend Over Rows

Week 1 Day 5

Week 1 Day 5 - Total Body

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Brittany

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Cool Down Week 1

Gina

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Megan

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Week 1 Day 5 - Total Body

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