Name: Playbook - Serena Thalia - W5/D4 Full body weighted circuit
Uploaded: 2024-02-21T22:29:20.792Z
Duration: 45 min
Description: W5/D4 Full body weighted circuit

Samantha French

Did this one in my apartment! More sweaty than I thought! Woop!

Emily  Calabrese

Amanda

Alyssa

ashley

Alia

Full body circuit:
- Weighted bridge raises (12)
- Banded squat snatches (10) ES
- Standing cross body abs (10) ES
3x

Lower body circuit:
- Elevated sumo squats (12)
- Weighted curtsy lunges (10) ES
- Weighted Squats (12)
- Kettlebell swings (12)
3x

- Place a band above your knees
- Push through your heels raising your hips
- As you bring your hips up, pause, squeeze your glutes, and come down with a controlled motion

*Work both sides

Banded bridge raises

-While holding a single dumbbell in hand and in squat position snatch the dumbbell overhead and back down 
-Repeat

*Work both sides

One arm snatches

- 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

Standing elbow crunch

Full body circuit

- Start with a wide stance and your toes pointed out 
- Flex at the knees pushing your hips back
- Come down until the kb reaches the floor and push through your heels extending your legs to come up
- Keep your chest up

Sumo squats

-With a weighted barbell on your shoulders step back and across into a curtsy lunge
-Stand back up 
-Repeat

*Work both directions

Curtsy lunge

- Hold the barbell with both hands, keep your chest up
- Push your hips back and flex at the knees to come down
- Reach parallel and push through your heels to come yp

Squats

-With a band around your legs above the knee perform a kettlebell swing
-Repeat for desired reps

Banded kb swings

Lower body circuit

W5/D4 Full body weighted circuit

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

Victoria

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!

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 😅😋

W2/D2 Weighted full body workout

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

W2/D3 Booty burn circuit

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

Melissa

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💪🏼🔥

W5/D4 Full body weighted circuit

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