Name: Playbook - Tara Frost - W3/D1 Full Body
Uploaded: 2022-01-03T15:06:28.990Z
Duration: 45 min
Description: W3/D1 Full Body

20 reps (each side when necessary) 3 sets

Circuit 1: 
- Squat pull
- Bear renegade
- Lateral squat to lunge bicep curl
- Down dog drop
- Sit up punches

Circuit 2:
- Lunge pull row
- Side lunge press
- Squat out-in punch
- Bear cross up
- Figure 8 abs

- Starting in a squat position and dumbbells hovering over each foot 
- As you come to stand, row dumbbells in upward motion and squeeze into your shoulder blades (weights in line with shoulders)
- Squeeze glutes at the top of squat 
- Keep spine long, especially as you lower

Squat Pull

- Holding dumbbells in a quadruped position, hover the knees about 2" above the floor  
- Make sure hands are directly under your shoulders and core is engaged 
- Row one elbow up towards the ceiling keeping the arm pulled into your side body as you squeeze into the back 
- Repeat row on other side

Bear Renegade

- Start with feet together and weights at sides 
- Step to the side into a squat 
- Step back to start and lunge the same leg back as you bicep curl (palms facing each other)

Lateral Squat to Lateral Lunge Bicep Curl

- Holding dumbbells, start in down dog 
- Shift your weight forward into high plank 
- With control, lower your entire body (starting from legs to chest) down to the floor 
- Keeping your elbows pulled into your side body, press yourself back up through high plank into down dog

Down Dog Drop

- Bring your upper body off the matt
- Punch twice at the top of the sit-up
- Lower with a slow controlled motion
- Engage your abs throughout the movement

Sit-up with punches

Circuit 1

- In a lunge position, reach arms in front of you so they are in line with the shoulders (palms face in) 
- Row weights in towards chest as you keep the elbows in by side body 
- Squeeze in between your shoulder blades 
- Reach arms back out in front

Lunge Pull Row

- With feet wide and feet slightly turned out, shift weight over to one side into a lateral lunge 
- Press weights overhead as you keep the spine long 
- Bring dumbbells down to shoulder height as you shift to lunge on the other side 
- Keep spine in neutral throughout

Side Lunge Press

- Starting with feet together, step one leg out into a squat (keeping weights down by your side) 
- Stay low as you step back to starting position 
- Come to stand as you punch 2x (alternating sides) 
- Step back into squat to repeat the sequence

Squat Out In Punches

- Holding onto two dumbbells in quadruped position, hover your knees about 1" above the ground 
-  From there, tap one weight to the opposite shoulder as you try to keep your hips stable 
- Alternate sides and pull into your core for support

Bear Cross Up

- Sitting on sits bones, hinge upper body back slightly and hold dumbbell into chest 
- With lengthened legs and a slight bend a the knees, pass dumbbell under one leg as you lift the knee into the chest activating your abs 
- Make sure to lengthen the opposite leg towards the ground as you pass  
- Alternate to the other side keeps your navel pulled to spine

Figure 8 Abs

Circuit 2

W3/D1 Full Body

This workout KILLED me!!! In love as usual💪🏼

Lyndsey

Never disappointed with your workouts! Really enjoyed this one.

Brittany

Ashley

W1/D1 Full Body

Maria

Lisa Greg-uanseru

It super tough but worth it! It will get easier the more I do.

Stephanie

W1/D2 Bodyweight HIIT

It was awesome! I feel great sore but great! 💪🏽

Lory

Tara

W1/D3 Interval Cardio

Awesome!  Have a wonderful sweat going on 😅

W3/D1 Full Body

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