Name: Playbook - Syd Bast - Week 7 Full Body Strength
Uploaded: 2022-10-23T16:25:14.252Z
Duration: 35 min
Description: Week 7 Full Body Strength

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

Equipment: 
Dumbbells 
Superband/ Large Resistance Band (can substitute dumbbells)

Format: 
3 rounds: Circuit 1: Combo Moves 
3 rounds: Circuit 2: Combo Moves
3 rounds: Circuit 3: Core & Plyo

To modify, decrease or drop the weight and complete a squat to overhead reach. 

For an added challenge, increase the weight or complete with a barbell.

DB (2) Thruster

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

Complete 10 on each side per round. 

To modify, decrease or drop the weight and complete bodyweight only, or elevate the weight on a low stable surface or chair. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight!

Offset DB Deadlift Pick Ups

To modify, complete on the knees, decrease or eliminate the weight, or complete at an elevated bench or other stable surface. Alternatively, eliminate the push up and complete alternating push up position rows. 

For an added challenge, increase the weight or elevate the feet.

DB Alternating Push Up to Open Row

FB Circuit 2

Complete 10 reps per side each round. 

If you do not have access to superbands, this can be completed with a dumbbell. 

To modify, decrease resistance or weight or drop the weight and complete bodyweight. 

For an added challenge, elevate the back knee to a split squat hold while completing the chop + lift! 

Form tip: squeeze your back glute throughout this movement.

Banded Half Kneeling Chop

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

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

Alternating Grip Weighted Squat Jacks

FB Circuit 3

Week 7 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

Danielle

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

Janine

Week 3 Full 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 7 Full Body Strength

More workouts from Syd Bast