Name: Playbook - Shaina Fata - W1/D5 Full Body
Uploaded: 2024-05-08T18:59:14.506Z
Duration: 60 min
Description: W1/D5 Full Body

Mica

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

Geraldine

Clare

Sara

Angela

Hannah

Our 1ST FULL BODY day of the program 😎🔥. Are you ready for it?? 

You will see mostly drop sets throughout this workout with 1 stand-alone workouts of 3 rounds, 1 superset of 3 rounds, and 2 circuits of 4 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• start standing with feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• start in a plank position with fingertips spread wide

• lift your hips up and back to a downward facing dog position 

• lift one foot up and step it outside your hand

• twist towards the lunging leg and extend your hand up towards the ceiling, keeping the other hand planted firmly on the floor

Lunge Twists

MODIFICATION
• Do with your knees down

EXERCISE
• Start in a high plank.

• Bring your elbows down to the ground one at a time.

• Keep your core engaged and feet wide.

• Try not to move your hips back and forth and you lower down and lift back up.

Commandos

Warm-Up

• start standing with dumbbells on your shoulders and both feet on the elevated surface

• step to one side and sink into a squat, pushing the hips back

• step back to the surface and repeat on your other side

Uneven Lateral Step Squats

• hold a dumbbell in each hand with palms facing forward 

• bring your hands a few inches from your hips

• draw the dumbbells up and towards the center, bringing the bottom of the dumbbells close to each other

• go slow and controlled as you lower back to the starting position

Standing DB Chest Flys

• start standing with feet wider than the hips

• hold a dumbbell behind your neck, slightly resting on the shoulders

• keep your core tightly engaged as you crunch one elbow towards your thigh

• get as close as you can to your leg and then use your obliques to pull yourself back up through center

Sumo Hold Oblique Crunches

Circuit 1

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

• hold a dumbbell in each hand

• raise your hands straight out to the sides, keeping the elbows slightly bent

• only bring hands to shoulder height!

Lateral Raises

• hold a dumbbell with both hands while seated and lift your feet off the floor 

• draw your tailbone down and back and engage the core

• twist the dumbbell from side to side

• try to prevent the feet from moving around during!

DB Russian Twists

Circuit 2

• Start in a downward facing dog position with hips up high.

• Dive your nose towards your thumbs, sweeping your nose near the ground.

• Push through the palms to lift your chest up and puff the chest out.

• Use your core to pull back to downward facing dog.

Diver Push-Ups

• start on your back with hands planted on the floor or holding a stable object behind your head

• keep the legs together!!

• draw your knees in and lift the hips as you rotate your knees off to one side of your body
 
• extend back out and repeat on the other side

Revolved Tucks

Superset

DO SAME REPS PER SIDE

• Place a dumbbell in each hand and step your foot up in the box.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the box.

• draw your knee up and towards your chest

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

Lateral Box Knee Drives

W1/D5 Full Body

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

W1/D4 Upper Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W1/D5 Full Body

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