Name: Playbook - Sweat Rewards - Week 1 D2- Compound Complexes
Uploaded: 2024-01-09T03:03:48.884Z
Duration: 40 min
Description: Week 1 D2- Compound Complexes

Akua

Finished all except circuit 6. I need a day break! 😂 great body movement today.

Renee

Catherine

Compound exercises are designed to work two or more muscle groups at the same time.

Today’s exercises will consist of single compound exercises to be performed for 4 rounds/sets each before moving onto the next one.

-1 rep is made up of: 5 dead to press, 5 squat thruster, 5 shoulder press
- Increase weight each round

5 on 5: 5 dead to press, 5 squat thruster, 5 shoulder press

-holding dumbbells in front rack position, perform 4 switch squats
-transition into 1 burpee with a push up.
-1 rep= 4 switch squats + 1 burpee & pushup

Switch squat complex

1 rep = 4 bent over rows, 4 kickbacks, 4 shoulder raise

4 on 4 : 4 bent over rows, 4 kickbacks, 4 shoulder raise

- Holding dumbbells on shoulders in the wide squat position, perform 4 calf raise
- Pause at the top engaging your calf
- stand up keeping feet wide and turned out.
- Perform 4 upright rows while performing raise 
- 1 rep = 4 squat calf raises, 4 upright rows

Squat calf raises + upright rows

- perform 4 bent over flyers while stepping laterally on each fly
- proceed immediately to 4 reverse lunges while performing a dumbbell curl in the lunge position
-1 rep = 4 flys + 4 curl + lunges

Curls & Flys

- Position yourself in the plank position using dumbbells 
- Staying low jump switch your feet back and forth 4 times
- perform 1 push up on the dumbell s
-row one dumbbell up while externally rotating and extending the arm up
- repeat push up and row + rotation on the other side.
- that is one rep

Plank switch lunge + push up press combo

Week 1 D2- Compound Complexes

Improved Program, Better Results!

Great workout. Only had to modify one workout. Took me 64 min to complete. But I did it! Thanks.

Week 1 D2- Compound Complexes

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