Name: Playbook - Syd Bast - Week 1 Full Body Strength
Uploaded: 2022-10-23T16:25:14.081Z
Duration: 45 min
Description: Week 1 Full Body Strength

Melanie

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

DeeDee

Weeks 1 and 8 will serve as "benchmark" workouts meaning they will be exactly the same to allow you to see all the progress you have made during the 8 weeks! I recommend you keep track of the weights and/or modifications used to compare to your final week. 

I'll also encourage you to take before and after progress photos! Whether they are just for yourself or to share with our community, these photos are often super empowering to see the progress you have made even when you may not feel or see it throughout! 

Oof this one is one of my favorites! A combination of strength and cardio bursts to give you a quick and effective full body workout!

Equipment: 
Dumbbells 
Sliders (can use a small towel on a smooth surface or a paper plate on carpet) 
Bench or stable chair/elevated surface 
Superband/Long Resistance Band (can substitute dumbbells) 

Format: 
3 rounds strength circuit, rest as needed between rounds 
4 rounds tabata, no rest between rounds 
1 min rest 
3 rounds strength circuit, rest as needed between rounds 
4 rounds tabata, no rest between rounds

To modify, decrease or drop the weight and complete bodyweight only. Always the option to add a chair or stable surface to hold on to for support!

For an added challenge, increase the weight!

Sumo Squat to Deadlift

Complete 10 reps per side each round. 

To modify, decrease or drop the weight and complete bodyweight only and substitute an upright row. 

For an added challenge, increase the weight or finish your snatch in a split squat position. 

Upright row: begin with the weight on the floor as such in the single arm snatch, however rather than raising the weight overhead with momentum simply keep your palm facing downward while you raise the weight to chest height keeping it slightly below shoulder level.

Single Arm Snatch

Complete 5 reps on each side. An arm circle followed by a leg circle counts as one rep. 

This exercise can be completed with a paper plate on carpet or a small towel on smooth surface floors if you do not have sliders. 

To modify, keep knees on the ground throughout, or eliminate the slider altogether and simply reach forward then kick one leg behind performing a modified bird dog.

For an added challenge, complete in full push up position.

Bear Slides

Full Body Strength Circuit 1

To modify, eliminate the jack and complete a sumo squat pulse or eliminate the pulse and complete repeated full sumo squats. Always the option to add a chair or stable surface to hold on to for support!

For an added challenge, add a weight in the goblet position at your chest.

Sumo Pulse Jacks

To modify, eliminate the knee drive and hold a modified side plank. 

For an added challenge, complete in a full side plank with both legs extended.  

Pregnancy modification: Complete on the knees or hold an elevated side plank on a bench.

Modified Side Plank Knee to Elbow

Cardio TABATA 1

If you do not have a bench, use a chair or other stable surface. Alternatively, substitute a lateral lunge with a knee drive. 

Complete 10 reps on each side per round. 

To modify, decrease or drop the weight and complete bodyweight only, eliminate the knee drive, or decrease the height of the stepping surface. Always the option to add a chair or stable surface to hold on to for support!

For an added challenge, increase that weight!

Lateral Step Ups

If you do not have bands, this can be completed with dumbbells or bodyweight alone. 

To modify, perform in a seated position on a bench. 

For an added challenge, increase the resistance or weight or try an inverted row at a barbell or TRX if you have that available. 

Form tip: focus on squeezing your shoulder blades together at the top.

Seated Banded Row

Complete 10 reps on each side per round. 

If you do not have bands, this can be completed with a dumbbell holding it vertically with both hands. 

To modify, eliminate the march and complete only the rotation and press. 

For an added challenge, increase the resistance or complete in standing.

Seated Banded Paloff Rotation + Press + March

Full Body Strength Circuit 2

To modify, complete alternating lateral taps instead of jacks, or eliminate the jacks and complete mountain climbers only at your own pace. 

For an added challenge, complete in high plank/push up position on the floor.

Elevated Mountain Climbers (4) + Jacks (2)

To modify, remove the hop and complete alternating lateral step out squat or standard bodyweight squats and go at your own pace. 

For an added challenge, hold a weight at your chest throughout or increase the pace.

Lateral Up & Over Hops

Cardio TABATA 2

Week 1 Full Body Strength

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Week 1 Upper Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Upper Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Week 1 Full Body Strength

Community

More workouts from Syd Bast