Name: Playbook - Emily Samuel - SUMMER BODY SHRED 🥵
Uploaded: 2023-10-08T00:13:32.143Z
Duration: 18 min
Description: SUMMER BODY SHRED 🥵

Quick hiit that will keep you super sweaty!! 🥵

Complete all 6 exercises back to back, then go down by 1 rep each round! Example x10 reps your first round, 9 reps your second round, 8 reps your third round.. etc!
* (Jumprope is the only thing that stays at 1min 

If you don’t have a Jumprope- feel free to do another form of cardio instead (high knees/burpees/ jumping jack/ etc)

Jump over the rope each time it circles around. If you can, alternate kicking kicking your knees up

Jumprope (high knees)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Complete: Alternate a reverse lunge in each leg 
- Curl the dumbbells and do an Arnold press one you complete the lunges

Alternate rev lunges into curl press

- Come to a deep lunge position leaning your forearm onto your front leg 
- With the dumbbell pointing slightly downwards, pull your elbow your back and the dumbbell to your hip (make a J formation instead of going straight up and down) 
- For added back isolation, place your thumb on top of the handle of the dumbbell rather than wrapping it around

Single arm bent over row

- From a high plank position
- Bring one knee out and forward up to the outside your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

LADDER WORKOUT 🥵

SUMMER BODY SHRED 🥵

LEGS & GLUTES 🍑

BOOTY BURN 🔥

LOWER BODY (GYM WORKOUT)

GLUTE GAINS 🔥

Lindsay

5 min MORNING STRETCH

Payton

30 MIN FULL BODY HIIT

BA-DONKKK builder

Holly

12 MINUTE ABS 🚨

BOOTY BUILDER & AB FINISHER

SUPER QUICK HIIT ⚡️ 🔥

Really felt the burn in majority of the exercises. Not a fan of mountain climbers & weighted hip lifts but i tried 🥲

SUMMER BODY SHRED 🥵

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