Name: Playbook - Syd Bast - Week 3 Full Body Strength
Uploaded: 2022-10-23T16:25:14.135Z
Duration: 35 min
Description: Week 3 Full Body Strength

Danielle

I don’t think I’ve ever sweat so much before I found your workouts 🤣

Janine

A quick and dirty full body strength workout, keeping the format straight and to the point. 

Equipment: 
Dumbbells 

Format: 
3 rounds: Lowers 
3 rounds: Uppers 
3 rounds: Core & Plyo

To modify, decrease or drop the weight or eliminate the overhead press and complete front rack squats. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight.

Front Rack Squat + Alternating Overhead Press

To modify, decrease or drop the weight. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight.

Sumo Squat + Bicep Curl

FB Circuit 1

Every lateral bound and pick up is a rep, therefore one lateral bound and pick up to each direction is counted as two reps. 

To modify, eliminate the lateral hop and perform a lateral step between dumbbells or decrease or drop the weight. Alternatively, elevate the dumbbells on 12-18 inch surfaces to decrease the distance bending over. 

For an added challenge increase the weight and pick up the pace.

Alternating Lateral Bound + DB Pick Up

Complete first round on the right arm, second arm on the left arm, and third round with two DBs alternating sides on the row.

To modify, complete the push up and row on the knees the entire time, eliminating the pop up or decrease the weight. 

For an added challenge, increase the weight and complete in a full push up position.

Modified Push Up + Pop Up Row

FB Circuit 2

Complete first round on the right side, second round on the left, and third round with 5 reps on each side!

To modify, decrease or drop the weight.

For an added challenge, increase the weight or elevate the back knee and complete while holding a split squat position.

Half Kneeling Chop

To modify, decrease or drop the weight or complete without the “Jack” simply alternating hands with a weighted squat for less intensity.

For an added challenge, increase the weight and pick up the pace.

Alternating Grip Weighted Squat Jacks

FB Circuit 3

Week 3 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

Melanie

Week 1 Upper Body Strength

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

DeeDee

Week 1 Full 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 🙌🏼

Hannah

Week 2 Full Body Strength

Nicole

Week 2 Full Body HIIT

Week 2 Core Circuit

40 on that last one was more than I could do. Kicking my butt once again!!

Week 3 Lower Body Strength

Love this upper body! One of the best home uppers I've ever done!

Week 3 Upper Body Strength

Week 3 Full Body HIIT

This was surprisingly hard! Felt so good at the end, though💥

Week 3 Core Circuit

Don’t love the stuff done from the knees!

So good! Not sure my form was correct on the knee one! My knee caps kept cracking😅 any thoughts

Week 4 Lower Body Strength

Week 4 Upper Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower Body Strength

Week 5 Upper Body Strength

Week 5 Full Body Strength

This one definitely got my heart rate up!

Week 5 Full Body HIIT

Week 5 Core Circuit

So good! Can’t remember which one but one of the exercises was set to 10 s instead of ten reps each direction:)

Week 3 Full Body Strength

Community

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