Name: Playbook - Emily Samuel - FULL BODY SHRED W1/D1
Uploaded: 2023-10-08T00:13:31.698Z
Duration: 29 min
Description: FULL BODY SHRED W1/D1

Can you initiate the timer when starting the exercise?

Marika

Omg that was a great first workout! I love that it was 30 minutes. For me, this is the perfect length of time bc of my busy schedule. Also, I didn’t realize I needed the long band so I improvised with the leg bands. I’ll make a note to bring the long band on my next trip! 🙌🏾

Adrienne

Weight loss / toning workouts with your TWC fit kit!

- preform 2 touch downs (alternating arms)
- preform 2 jumping jacks 
- repeat for desired time/ reps

2 touchdowns 2 jumping jacks

- complete a bent over row 
- have palms facing UP!

Supine bent over rows (banded)

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

In a quadruped position, alternate tapping your opposite shoulders without wiggling your hips. Keep your knees 1 inch off the floor

Quadruped shoulder taps

Full body blast 💥

Complete mountain climbers with your feet on the gliders

Mountain climbers (gliders)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- stand on the center of the band holding the handles by your sides 
- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- add a pulse 
- Reverse the motion to return to the initial position

Deadlifts (long band)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge (banded)

Full body blast (circuit 2)

In a plank position, alternate tapping out hands slightly wider than shoulder width apart with a booty band around your wrists

Banded tap outs (plank)

- Grip the band with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated face pulls (banded)

Complete a squat with a pulse at the bottom with a band around your knees

Banded 1 1/4 squats

Take a broad jump forward 
Jump your feet together and apart as you return to the front of the mat. Stay low!

FULL BODY SHRED W1/D1

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