Name: Playbook - Sarati BODY - W4/D4 Chill Day 😎
Uploaded: 2021-09-19T16:39:12.714Z
Duration: 30 min
Description: W4/D4 Chill Day 😎

Options: jump rope, stairmaster, treadmill, bike

Stairmaster

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

- Raise and lower your legs
- Keep your core engaged

Bench Leg Drops

- Raise your hips off the bench keeping your legs extended
- Engage your core as you come down

Bench Leg Raises

- Stand with a dumbbell in your right hand, feet slightly apart.
- With emphasis on your obliques, crunch down to the right, hold the contraction for a second and then slowly return back to starting position. 
- Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Dumbbell Oblique Crunches Right

- Stand with a dumbbell in your left hand, feet slightly apart.
- With emphasis on your obliques, crunch down to the left, hold the contraction for a second and then slowly return back to starting position. 
- Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Dumbbell Oblique Crunches Left

Circuit 1 - Core

Squats: 
- 1st round do 12 
*add weight*
- 2nd round do 10
*add weight*
- 3rd round do 8

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squats

- Start with your feet narrower than hip width apart
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Narrow Squat

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- With a barbell resting on your upper shoulders, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Sumo Squats

- Start in a wide stance 
- Bring your back knee down until both legs are at 90 degrees 
- Come up engaging your glutes

Lunges R

Lunges L

Circuit 2 - Legs

- Stand holding two dumbbells directly above your shoulders. Your arms should be fully extended. 
- The palms of your hands should be facing eachother, and your elbows should be towards your ears. This will be your starting position.
- Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
- Then, exhale and use your triceps to return the weight to the starting position.

Overhead Tricep Extensions

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Bent Elbow Lateral Raises

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital "L" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Tricep Dips

Circuit 3 - Arms

Jump rope

W4/D4 Chill Day 😎

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

W4/D4 Chill Day 😎

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