Name: Playbook - Tia Blackley - Day 1 - Full Body
Uploaded: 2023-09-25T00:55:20.159Z
Duration: 45 min
Description: Day 1 - Full Body

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Holy cow! I feel like I’m dying but amazing at the same time!!!

Brittani

I almost passed out bitch lmfao I can’t imagine the rest 💀

Jennyfer Taracena

Shadi

Olympia

Awesome, could only do 4 rounds but challenged to do 5 next time 👍🤞💪

Catherine

Curriezetta

Getting started with some cardio and full body movements! The key to this program is to keep your heart rate high and burn stubborn fat. Choose moderately challenging weights to ensure work.

- Jog/Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Full body burner! Be sure the adjust the weights according to the reps (but challenge yourself) 😁

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- straight bar on back or dumbbells at sides 
- lunge forward, make sure both knees are at 90 degrees
- push back to a standing position
- alternate legs 
- 10 each leg

Front lunge

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

1. Romanian deadlift: back flat, core tight, hinge forward, underhand grip
2. Bicep curl: curl up to shoulder
3. Press: shoulder press the weight up

RDL + bicep curl + press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Full Body

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 1 - Full Body

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