Name: Playbook - Tobiloba Samson - W2/D4 Total Body
Uploaded: 2023-03-09T14:03:14.424Z
Duration: 45 min
Description: W2/D4 Total Body

This is a total body workout, and it will challenge you a little, but smash the workout all the same. 

Warm-up: 
1. Inchworm to Upward dog 
2. Squat punches 
3. Jump rope 

Main workout : 
4. In and out push-ups 
5. Dumbbell strict press
6. Dumbbell clean and press 
7. Cross  Climbers 
8. High Knees burpees


Weight: Use a weight you can control quite well, safety is key. Also, do well to push yourself.

- Begin by standing tall, bending at the waist, and placing hands on the floor

- Walk your hands out until your body is flat

-Extend your legs and press down with all ten toenails to activate your quadriceps.

-Rotate your inner thighs to the ceiling while firming your outer ankles into your midline.

-Press down with your hands and feet.

-Repeat the flow again.

Inchworm to Upward dog

-Stand with your feet shoulder-width apart, holding dumbbells in each hand by your shoulders, with your arms bent. 

-Squat down, pushing your hips back, hips just higher than your knees. 

-At the same time, start punching forward with your right hand, then left.

- left and right count as a rep then you extend back up.

Squat Punches (dumbbell)

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Start with your arms narrower than shoulder width
- Perform a push-up and use the momentum coming up to switch your hand position 
- Perform another push-up

In-out push ups

-Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 

-Your palms can face forward or toward your body. 

-Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extend.

-Return to the starting position

dumbbell strict press

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable 
- Left right count as a rep

Cross body mountain climbers

-Start with high knees running in place.
-Arms swinging alternately.
-Count 4 high knees after drop into a burpee
-repeat the process again.

W2/D4 Total Body

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