Name: Playbook - Tara Frost - W1/D1 Full body
Uploaded: 2022-01-03T15:06:35.663Z
Duration: 45 min
Description: W1/D1 Full body

Frankee Hopes

Alex

Nicole

Wow this one was fire! I am burning 🥵🍑💪🏼

Ashley

Colleen

Full Body:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Squat Bicep Curl
- Lunge Press (right)
- Lunge Press (left)
- Row to Narrow Squat
- Plie Squat/ Dagger Up

Circuit 2:
- High Plank Pull
- Lunge Lateral Raise (right)
- Lunge Lateral Raise (left)
- Squat Tricep Extension
- Hovering Bear Renegade Row

- Push your hips back and keep your chest up as you come down
- Lowering the dumbbells between your legs
- Reach parallel and extend your legs to come up
- Curl the dumbbells up toward your shoulders

Squat Bicep Curl

- Step one leg back
- Lower down until both knees are bent to 90 degrees
- Extend your legs, stepping back in to starting position
- Press the dumbbells up
- Complete desired reps then repeat on the opposite side

Lunge Press Right

Lunge Press Left

- With your feet in a narrow stance
- Hinge forward slightly rowing the dumbbells up
- Rise to standing then sit your hips back and down to parallel
- Extend your legs to stand back up

Row to Narrow Squat

- Sit into a half plié squat position, feet wide and toes out
- Keeping your arms straight, raise the dumbbells forward and up to overhead
- Lower with control

Plié Squat to Dagger Up

Circuit 1

- Positioned in a high plank with a dumbbell placed to one side 
- Grab the dumbbell with the opposite arm and pull it across to the other side
- Repeating back and forth

High Plank Pull

- Step one leg back
- Lower down until both knees are bent to 90 degrees
- Extend your legs, stepping back in to starting position
- Raise the dumbbells laterally up to shoulder height
- Complete desired reps then repeat on the opposite side

Lunge Lateral Raise Right

Lunge Lateral Raise Left

- Holding the dumbbells overhead
- Sit your hips back and down to parallel
- Stand back up
- Bend at the elbows lowering the dumbbells behind your head
- Extend your arm bringing the dumbbells back up to starting position

Overhead Squat Tricep Extension

- Holding a dumbbell in each hand, maintain a bear crawl position
- Alternately row the dumbbells up, engaging your back

Hovering Bear Renegade Row

Circuit 2

W1/D1 Full body

I love the app, for some reason tho the “mid jump squat” wasn’t showing for me but all the other exercises showed and boy was it tough! Today was my first day of working out again so it felt challenging but good!

Shelby

My ass has been kicked! Lmao. I’m sore from yesterday but it’s well worth it!

Amber

W1/D2 Lower body power

One of the best workouts I’ve had in a while! Thank you🤩!

W1/D3 Arms & abs

W1/D4 Full body power

Another great workout! Day 2 in a row for me! Thanks for keeping me consistent!

W1/D5 Lower body build

W2/D1 Full body

W2/D2 Lower body power

W2/D3 Arms & abs

This workout was amazing! I took a week off 2 weeks ago due to neck pain, and last week did only body weigh exercises. Man! Today was 🔥🔥🔥

W1/D1 Full body

Community

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