Name: Playbook - Serena Thalia - W3/D3 Full body workout
Uploaded: 2024-02-21T22:29:20.684Z
Duration: 45 min
Description: W3/D3 Full body workout

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

Sectwin

Victoria

Jeanine Karnila

Got out all the stress with this one! I see progress, girl!

Emily  Calabrese

Jordan

Alexa Bizzigotti

430 calories burned at 7:30am. What a great way to start the day! 💪🏼

Shannon

Dripping sweat!! Loved the build up of this one!!!

Caela 🏋🏽‍♀️🧘🏽‍♀️

Love the full body workouts! I can fit a quick workout sesh in with a day jam packed with zoom meetings. Keep it up lady!💕💪

Holly

Serena, you are absolutely kicking my ass!! 😩🔥

Janae Geonnetti

Mari

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

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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

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

My girl is turning me into an animal 🥰🤪

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brielle

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

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Christine

Probably my favorite work out so far 🔥🔥

Amanda

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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 ?!

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Melissa

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

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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

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Kelsey Tallmadge

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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💪🏼🔥

W3/D3 Full body workout

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