Name: Playbook - Serena Thalia - W2/D2 Weighted full body workout
Uploaded: 2024-02-21T22:29:20.640Z
Duration: 45 min
Description: W2/D2 Weighted full body workout

Natalie

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 😅😋

Victoria

Emily  Calabrese

Ashley

Shannon

Love love but I wish there were some that were 30 minutes instead of 45! I find myself skipping that second round of exercises some days for time, but I still want a well rounded workout.

Melissa

That last Ab exercise is killer! Another great workout!

Amanda

Nazanin

Caley

LOVED the strength I felt from this one, arms and booty are burning

Alyssa

This workout 🔥 love being able to get this kind of sweat going in my own home

Erin

Another great workout. I have to modify the abs as I'm still rebuilding post partum but I'm loving the strong I'm feeling and actually getting some definition back 👍

AMRAP 12 minutes
- Half burpee into 4 punches (10)
- Plank jacks (30)
- Squat floor taps (16)

Full body circuit:
- Squat to overhead press (12)
- Sumo squat pulses (16)
- Curtsy lunge to bicep curl (10)
3x


Full body circuit:
- Side lunge to forward raises (10)
- Back lunge to side raises (10)
- Push up into side plank hold (10)
3x

Abs circuit:
(30 seconds each)
- Russian twists
- Knee to elbow crunches
- Leg raises into X
- Elevated knee to opposite elbow crunch
3x

-Lower yourself down into the bottom of a squat.
-Perform 4 punches and then place your hands on the ground between your feet.
-Pop your legs back into a plank position.
-Pop your feet back forward and stand back up into the bottom of the squat.
-Repeat

Punches into half burpee

-Start in a pushup plank position.
-Pop legs apart and then bak together. 
-Repeat

Plank jacks -light pink

-Stand with your feet together.
-Jump your feet out and drop into a squat touching one hand to the floor between your feet.
-Jump up out of squat bringing your feet back together.
-Repeat

Hand tap squats

Amrap

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders. 
-Lower into the bottom of a squat.
-Stand up out of squat and as you reach extension press the dumbbells overhead.
-Lower the dumbbells bak to your shoulders.
-Repeat

Squat into overhead press

-Start with feet wide and slightly toed out while holding a dumbbell in front of you goblet style.
-Lower into the bottom of a squat and push up and down 6-8 inches.
-Repeat for desired rep count

Sumo squat pulse

-Stand with fee shoulder width part while holding a dumbbell in each hand.
-Step back and across into a curtsy lunge as you curl the dumbbells to your shoulders.
-Reverse the movement and stand back in the starting position.
-Repeat

Curtsy lunge into bicep curl

Full body circuit

-Stand with feet together while holding a dumbbell in each hand in front of your body.
-Step out lateraly into a side lunge.
-In the bottom position of the lunge raise the dumbbells you the front of your body. Lower the dumbbells back to the bottom position.
-Step back out of side lunge.
-Repeat

Side lunge to front raise - light pink

-Stand with your feet shoulder width apart while holding a dumbbell in one hand.
-Step back into a lunge with the leg opposite the hand holding the dumbbell.
-In the bottom of the lunge perform a side lateral raise.
-Stand back up to the starting position and repeat

Front lunge into side raise

-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

Full body circuit 2

-Sit on your butt with your legs and torso off the ground while holding a dumbbell in both hands in your lap.
-Rotate your upper body touching the dumbbell to the ground on one side of your body.
-Rotate the dumbbell up and over your lap touching it to the ground on the other side of your body.
-Repeat back and forth

Russian twists - light pink

-Lay on your back with your legs bent and feet flat on the floor while your hands are behind your head.
-Crunch your knees and elbows towards each other creating a full body crunch.
-Return to starting position and repeat.

Full body crunches - light pink

-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

-Start in a pushup position with your feet elevated onto a box or bench.
-Bring one knee across your body towards the opposite elbow 
-Return to starting position and repeat to other side.

Elevated knee to elbow planks

Ab circuit

W2/D2 Weighted full body workout

Hailee

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

Marissa

W1 D1 lower body workout

Randi

Giorgia

Juliana

W1/D2 Cardio & abs

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

Avery

W1/D3 Full body workout

Austin

Mandy Grace

Jordan

W1/D4 Lower body and abs circuit

Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

W2/D1 Booty and abs circuit

GIRL all I can say is 😅🥵such a good burn!

W2/D3 Booty burn circuit

Samantha French

Alexa Bizzigotti

W2/D4 Banded booty pump workout

W2/D5 Double cardio and abs day

Dani

Felt it all over! You have the best workouts!!

W3/D1 Booty and abs circuit

I was hoping to get my heart rate up alittle higher for a cardio workout- I added seal jacks, skaters and a few others just to really get a sweat going. Gotta lose the belly fat to tone it, great exercises though!!:)

Sweating like crazy, love these workouts !

Lindsey Starace

W3/D2 Cardio & abs

Is it 10 for each side when I lunge per a set or is it 5 and 5

Jeanine Karnila

W3/D3 Full body workout

Feeling SO much stronger compared to when I first started💪🏼🍑

My girl is turning me into an animal 🥰🤪

W3/D4 Lower body and abs circuit

brielle

W3/D5 Upper body and abs circuit

Girl. These workouts have pushed me beyond what I think I can do. Thank you so much!!!

Chelsea

Caela 🏋🏽‍♀️🧘🏽‍♀️

W4/D1 Lower body burn workout

Christine

Probably my favorite work out so far 🔥🔥

W4/D2 Weighted full body workout

Always amazing! Helping me get back after it... getting stressed what to do after I finish ! Should I restart this 5 week program or do you have any recs of how to keep a 5 day a week workout plan ?!

Loved! But just wanted something else to do if you don’t have access to a stair master

W4/D3 Booty burn circuit

I’m a little behind again due to getting sick but feeling much better now 💪

W4/D4 Banded booty pump workout

W4/D5 Double cardio and abs day

I love your workouts!!! Always feel the burn. Just wish there was alittle more variety for days we work upper body (feel its the same handful of workouts each time).Especially because I gain weight in my upper body more so and try to target/ tone the area :)

Brittany

W5/D1 Upper body and abs circuit

Kelsey Tallmadge

W5/D2 Cardio and abs day

GIRL this workout nearly put me over the edge 😅

I did 4 sets of the arm circuit because I was really feeling my arms today! Then subbed the around the world for lateral raises since I was already doing star arms💪🏼🔥

W2/D2 Weighted full body workout

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