Name: Playbook - Serena Thalia - W1/D3 Full body workout
Uploaded: 2024-02-21T22:29:20.556Z
Duration: 45 min
Description: W1/D3 Full body workout

So hard I couldn’t even finish 🫠😅 can’t wait to do more!!

Avery

Victoria

Probably my favorite cardio/ab workout yet!

Anne-Gabrielle Daudelin

Giorgia

Awesome workout for a full body day! ❤️

Rocio

Juliana

Mariel

Kayla Hadfield

Mandy Grace

Ryan

Felt that burn! Getting ready for spring break!

Emily  Calabrese

Brittany

Kaylei

Just kept telling myself push through & you will look like Serena 🙌🏼

Katie

Emily

amrita

Hailee

It hurts so good! After the first two days I’m extremely sore but I pushed through and I feel incredible !!

ashley

I fell off recently around all the holidays and these have been getting me back to feeling how I was before all the indulging! Love the workouts so much!

Caela 🏋🏽‍♀️🧘🏽‍♀️

Great! I would love if you could clarify if one some circuits we should work the right side all the way through, and then switch to left, or if to to alternate each exercise. Thanks!

Melissa

Great full body workout that kicked my butt! Cannot wait to continue this program. Got me feeling good and motivated again!!

Kara

Cardio circuit: AMRAP 10 minutes
- Squat to front leg kick (10)
- Squat to floor taps (15)
- Lateral plank walks to shoulder taps (6)

Back circuit:
- Lateral pull down (10)
- Front flys (10)
- Lateral fly’s (10)
- Plank with alternating row (10)
3x

Full body circuit:
- Side to reverse lunge (10)
- Lateral step-up (10)
- Lunge twists (10)
3x

Abs circuit:
- Runner sit-ups with clap (20)
- Crossbody reaches (10) ES
- Standing knee to elbow crunch (10)
3x

- Push your hips back as your come down, keep your chest up
- Push through your heels extending your legs to come up
- Raise your leg in front of you and reach for your toe with your opposite hand

Squats in to front kicks

- Start with a narrow stance
- Hop landing in a wide squat position, touch the floor and hop back up to the starting position
- Keep your chest up, a neutral spine, and increase speed as you feel comfortable

Alternating squat toe taps

- Start in a plank position
- Move to the side keeping your core engaged and back straight
- Bring your hand off the floor and touch your opposite shoulder, repeat on the opposite side

Walking planks into shoulder taps

Cardio circuit

-Start with a dumbbell overhead 
-Pull it down to your side
-Press in back to start position
-Repeat 

*Work both sides

Lat pull downs

-Hold a dumbbell in your hand
-Raise it to the front of your body to head height 
-Lower and repeat 

*Work both sides

Front arm raises

-Hold a dumbbell in your hand
-Raise it to the side of your body lateral until its at head height.
-Lower and repeat

Horizontal arm raises

- 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

Back circuit

-Stand with feet together while holding dumbbells
-Step out wide and to the side into a side lunge. Stand back up
-Step back into a reverse lunge as you curl the dumbbells to your shoulders
-Repeat sequence

Side lunge into back lunge

-Stand up onto a step and elevate the outside leg into a high knee position.
-Lower and repeat

*Work both sides

Knee drive

-Hold a lunge position with a dumbbell at arms length in front of you 
-Rotate your upper body to the side rotating the dumbbell with you.
-Return and repeat

*Work both sides

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 shoulder width apart while holding a dumbbell overhead in one hand
-Crunch the weighted arm and opposite legs knee towards each other 
-Repeat

*Work both sides

Standing knee to elbow crunch

- Start with your arm extended above you
- Come down with your opposite arm extended
- Focus on a controlled movement and range of motion

Standing cross toe touches

Ab circuit

W1/D3 Full body workout

First workout from you, got a sweat in and boosted my energy levels on a rainy afternoon :)

Marissa

W1 D1 lower body workout

Randi

W1/D2 Cardio & abs

Austin

Jordan

W1/D4 Lower body and abs circuit

Casey

Carabetta

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

Natalie

W2/D1 Booty and abs circuit

Great workout. Wouldn’t allow me to press 5 stars

Sectwin

Woke up dreading working out, but the results I’ve had after 1.5 weeks are too good 😅😋

W1/D3 Full body workout

Community

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