Name: Playbook - Tianna Cook - W2/D3 - Wednesday - Full Body
Uploaded: 2023-06-12T16:26:43.282Z
Duration: 45 min
Description: W2/D3 - Wednesday - Full Body

Marlene

Great work out one of my favorites 🙌💪👍

Heaven

Gabriela

I skip a few days and I’m catching up 😫

Coralis

My arms are killin me. Picked up the weight way more than when I first started, and it shows💪🏽

Jacqueline

Girl…just what I needed. Finally not so sore and feeling stronger💪🏽

Joanna

Tyler

Full body work outs have me sweating so much !!🥵

Marifer

Total Body? Oh yeah, I’ll feel this in the morning. Thank you Tianna!

Victoria

3 sets x 15 reps
- Elevated lunge/curl to press
- Sumo quick band pull
- Lateral lunge to lateral arm lift
- Dead bug arm row
- Jack jump
- Bridge to chest press

-Stand on a low box with a dumbbell in each hand
- Step back into a reverse lunge 
- Step back up onto the box as you curl the weight to your shoulders
- Press the dumbbells overhead then take them back to the starting position.

Elevated reverse lunge curl_press

- Attach a band to a stationary object 
- Step back holding the band and lower into a wide squat 
- Row the band towards you rapidly

Sumo quick band pull

- Stand holding a dumbbell in one hand
- Step out into a lateral lunge with the leg opposite the weight
- Step back up to the starting position and perform a lateral raise with the dumbbell

Lateral lunge to lateral arm lift

- Perform single arm dumbbell rows from the deadbug position. 
- Keep your core tight.

Deadbug arm row

- From the bottom of a squat position jump into the air spreading you arms and legs in the air
- Land safely and repeat

Jack jumps

- Lay on your back in a bridge position
- With a dumbbell in each hand perform dumbbell chest presses

Bridge to chest press

W2/D3 - Wednesday - Full Body

Thanks Tianna I really appreciate this workout coming from a first time mom! Trying to get my body back!

Sammantha

Great work out & great way to start the week ✅💪

W1/D1 - Monday - Leg 1

Great ab workout one of my favorites 💪✅

W1/D2 - Tuesday - AB 1

W1/D3 - Wednesday - Full Body

W1/D4 - Thursday - Leg 2

W1/D5 - Friday - AB 2

W2/D1 - Monday - Leg 1

W2/D2 - Tuesday - AB 1

W2/D4 - Thursday - Leg 2

W2/D5 - Friday - AB 2

Great way to start my week and great 😓

Last week was not consistent with my work outs starting the week again 💪

W3/D1 - Monday - Leg 1

W3/D2 - Tuesday - AB 1

W3/D3 - Wednesday - Full Body

W3/D4 - Thursday - Leg 2

W3/D5 - Friday - AB 2

W4/D1 - Monday - Leg 1

W4/D2 - Tuesday - AB 1

Jack Jumps were a little tough for me but overall great work out 💪

W4/D3 - Wednesday - Full Body

W4/D4 - Thursday - Leg 2

Great work out and completed my Beast Mom 🙌💪

W2/D3 - Wednesday - Full Body

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