Name: Playbook - Serena Thalia - W2/D1 Full body
Uploaded: 2024-02-21T22:29:20.526Z
Duration: 60 min
Description: W2/D1 Full body

Emily  Calabrese

Made week 1 - now week 2 day 1 💪🏼💪🏼💪🏼💪🏼

Carley

That knee to elbow crunch is a lowkey killer !!

Alexa Bizzigotti

Warm up 

Full body circuit 1:
Alternating squat twists
Shoulder press
Standing knee to elbow crunch
Walking pushups

Full body circuit 2 :
Banded kneeling hip thrusts
Banded lunge jumps 
Burpee in to plank up downs 
Cross body reaches 

Ab circuit :
Russian twists
Knee to elbow holds
Leg raises into X

- Start in a hip-width stance
- Push your hips back as you come down
- Reach parallel and push through your heels extending your legs to come up
- Bring your knee up, rotate your torso bringing your opposite elbow to your knee
- Keep your hands on your head and your chest up

Alternating squat twists

-Stand with your feet shoulder width apart while holding a dumbbell in each hand at our shoulders
-Press the dumbbells overhead to full arm extension
-Lower and repeat

Shoulder press

-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

*12 reps each side

Standing knee to elbow crunch

- Start with your arms extended with your knee on the ground
- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- Move your arms laterally and perform another pushup

Walking pushups

Full body circuit 1

-Start on your knees with a band around our thighs 
-Hold a weight at our chest 
-Perform a kneeling hip thrust 
-Repeat

Banded kneeling hip trusts

Banded lunge jumps

-Lower yourself from standing to a push up plank position
-Lower yourself to your elbows and back up to hands one arm at a time 
-Pop feet towards your hands and stand up and jump
-Repeat

Burpee into plank up and downs

-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

*12 each side

Cross body reaches

Full body circuit 2

-Sit on your butt with your lags and upper body both elevated while holding a dumbbell in your lap
-Twist your upper torso touching the dumbbell to the ground on both sides of your body repeatedly

Russian twist

-Lay on back with your hips and legs both bent at 90 degrees
-Crunch up and touch your elbows to your knees and hold
-Repeat

Knee to elbow holds

-Lay on your back with your legs elevated off the grounds and your hands planted on the ground at your sides for stability 
-Raise both legs together towards the sky and then lower them.
-Spread your legs apart while keeping them elevated and then bring them back to the starting position. 
-Repeat

Leg raises into X

Ab circuit

W2/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!!

Amazing! Perfect way to start the morning!

Avery

W1/D1 Full body

Amber

Bre Celebrano

Danielle

W1/D2 Booty

Michaelah Reynolds

W1/D3 Arms

Caela 🏋🏽‍♀️🧘🏽‍♀️

W1/D4  Lower/ Booty

Brooke

W1/D5 Full body

W2/D2 Booty

Hate planks mehhhh but done 💪🏼💪🏼

Amanda

W2/D3 Arms

W2/D4 Lower/Booty

W2/D5  Full body

I always wandered what Serena’s warm ups were and I really like these compound moves!

W2/D1 Full body

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