Name: Playbook - Sarah Herse - W1/D5 - Full Body Fire
Uploaded: 2024-03-20T21:08:54.594Z
Duration: 30 min
Description: W1/D5 - Full Body Fire

Love that workout 🏋️‍♀️ 💪🏻

Jennifer

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

Brandy

Jessica Uranga

Betsy

Jessi

Andie 💕

Ashley Chapman

Well...it DID go faster after the first 40 burpees 😆🔥

Ashlee

Shawna Hale

Shirley

A. Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds

B.  Dumbbell complex fitness test
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press
*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week!
 
C. Full body metcon:
40-30-20-10 reps of
C1. No push-up burpees
C2. Single arm dumbbell hang clean & jerk (split up reps between sides & switch sides whenever needed)
C3. Air squats
C4. Bicycle crunches (split reps between sides)
*Perform 40 reps of each movement, then 30, then 20, then 10
Note: I know this is a ton of burpees, but once you get through the first round, it goes much quicker! Push yourself - you can do it! 

D.  Core Finisher (optional): Core Couplet with Lower abs & hip flexors

A. Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Start by sitting on the floor 
- Bring one leg in a 90 degree angle in front of you then take the other leg and do a 90 degree angle behind you
- Without using your arms rotate your legs so the back leg becomes the front and the front leg is the back
- Repeat motion for recommended amount of reps

Alternating z-sits

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

Warm Up

B. Dumbbell complex fitness test
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press
*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week!

Dumbbell Full Body Complex- fitness test

C. Full body metcon:
40-30-20-10 reps of
C1. No push-up burpees
C2. Single arm dumbbell hang clean & jerk (split up reps between sides & switch sides whenever needed)
C3. Air squats
C4. Bicycle crunches (split reps between sides)
*Perform 40 reps of each movement, then 30, then 20, then 10
Note: I know this is a ton of burpees, but once you get through the first round, it goes much quicker! Push yourself - you can do it!

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

Divide reps between arms (20/side). You can switch sides whenever. (E.g. you could do 20/20 or 10/10/10/10, whatever works for you!)
- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position
- This completes one rep

Single Arm Dumbbell Hang Clean & Jerk

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

20/side
- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position
- This completes one rep

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position
- This completes one rep, repeat on opposite arm

Full Body Metcon

5 rounds
Pike overs x 10 (Try to keep hands in front of hips!)
Russian twists x 20
Rest 30 seconds

5/side *To modify, place hands behind you
- Start with legs together and knees locked out with toes pointed
- Place hands on ground outside of shoulder width
- Reach hands out as far as possible (compress torso to legs)
- Place dumbbell by feet and lift legs together and bring them to go over the dumbbell and tap the other side of the ground
- Repeat for desired number of reps

Pike overs

10/side
- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Core Couplet with Lower abs & hip flexors!

W1/D5 - Full Body Fire

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

W1/D4 - Upper body-focused

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W1/D5 - Full Body Fire

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