Name: Playbook - Serena Thalia - W1/D1 Full body
Uploaded: 2024-02-21T22:29:20.435Z
Duration: 60 min
Description: W1/D1 Full body

Excited to start this program to get me ready for summer!

Hailee

Back at it! Been a whole month cause of travels! I neeeedddds these workouts back in my life!!

Emily  Calabrese

Amazing! Perfect way to start the morning!

Avery

Legit dying first time back after having a baby! Loving it🤍

Nicci

Bre Celebrano

Lisa

Stela Maksutaj

Ryan

I’m a puddle of sweat but i love it 👏🏼✨

I literally died - forgot to start my watch until burpees 😂 still burned 380 cals though - tough workout when not been active for a while 🤍🤍🤍🤍

Carley

So good!! I’m dripping sweat and feel amazing. Awesome workout!!

Shannon

Omg this was my favorite workout so far. Burned sooo many calories without feeling like I wanted to die lol

Jenn

Amanda

Ferda

Definitely a body killer but so worth it!!

Alyssa

Incredible work!!! Definitely challenging but I loved it! Can't wait to do more!

Jessica Cutalo

Warm up 

Alternating plank rows 
Alternating pushup to side plank 
4 Mountain climbers into a burpee

Full body superset:
Side lunge to back lunge 
Knee drive
Lunge ab twist 

Ab circuit :
Alternating sit up claps
Cross body reaches 
Standing elbow crunch

- Start in a plank position, with your core engaged
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up don't rotate your hips
- Switch the db to the other hand and repeat

Alternating plank rows

-Start in  a pushup position.
-Perform a pushup and as you reach the top of the movement you will rotate to one hand as you lift the other over your body creating a T shape with your body 
-Return to the starting position and repeat to the opposite side.

Alternating push up into one arm side plank

-Perform 4 mountain climbers and 
-Pop feet forward towards hands
-Stand and jump 
-Lower back to hands and repeat

4 mountain climbers in to burpee

-Stand with feet together
-Step out laterally into a side lunge and back to center
-Step back with same leg into a reverse lunge 
-Repeat

Side lunge into back lunge

-Place one foot onto a step 
-Step up and rive the free legs knee to the front
-Lower and repeat

Knee drive

-Start in a stationary lunge position while holding a dumbbell elevated at arms length in front of you 
-Rotate your upper body twisting to 90 degrees from your legs
-Rotate back to center
-Repeat

Lunge ab twist

Full body circuit

- Start by laying on the floor face up
- As you bring your torso up bring your leg off the ground
- Clap beneath your leg
- Return to the initial position keeping your core engaged

Alternating situp claps

-Stand with feet outside shoulder width while holding a dumbbell in one hand above you
-Hinge at the waist and reach across your body towards the opposite foot with your free hand
-Stand up and repeat

*Work both sides

Cross body reaches

- Start with a shoulder width stance, with your arm extended above you 
- Bring your elbow down rotating your wrist, raise your knee
- Engage your core as your knee comes up and your elbow comes down

W1/D1 Full body

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