Name: Playbook - Tobiloba Samson - W1/D5 Total Body
Uploaded: 2023-03-09T14:03:14.409Z
Duration: 45 min
Description: W1/D5 Total Body

This workout here will all the major muscle groups in your body. Give it a shot. 

Warm-up: 
1. Bodyweight reverse lunge into arms stretch,
2. Thoracic rotations 
3. suicide shuffles 

Main workout: 
4. Dumbbell Floor Press 
5. Seated Arnold press 
6. forward lunges to biceps curls 
7. Dumbbell front squat 
8. Extended Plank Hold

- Stand with your feet close
- Step back into a reverse lunge with both hands stretching backward. 
- Stand back up to the starting position
* Work on both sides

Bodyweight reverse lunges  with arm stretch

-From a deep squat position
-both hands on the floor in between your feet.
-stretch each hand to the ceiling alternately.
-left and right count as a rep.

Thoracic rotations

-Start with both feet slightly apart. 

- Step out with your right foot, with your right hand touching your left foot.

- Hop back to the other side, with your left leg stepping out and your right hand pointing towards your left foot. 

- left and right count as a rep.

Suicide shuffles

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Curl the dumbbells one at a time
- Step back to the initial position
- left and right curls count as a rep

Dumbbell forward lunges to biceps curls

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down or pike up
- Keep your core engaged
-The goal is to get as closer to the ground as possible witht the right form.

W1/D5 Total Body

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