Name: Playbook - Emily Samuel - W1/D1 Full Body
Uploaded: 2023-10-08T00:13:31.687Z
Duration: 45 min
Description: W1/D1 Full Body

Im shaking ! First day using this and definitely will be continuing using this app!

Good to be back at the gym, having a plan is helpful and less boring

Krystal

Donya

These full body plans are perfect for someone who can’t make a gym split work while running kids around🤌

Colleen

Thought it was going to be hard, so much harder than I thought. I was so close to finishing but fell short. Now I’m going to use it as a goal. This will be easier one day.🫠

Haley

Nicole

Bree

Jordan

Getting back into it, i definitely am feeling it! Feeling motivated ❤️🤟😭

Gina

Always have loved your Instagram workouts, but the app gives an even better workout. Makes it so easy to follow the workout routine and keep the time! Thank you for an awesome workout!

Genevieve

Ludovica

Lauren

Killer workout! First day on the app and I love it! 🙌🏻🥳

Michelle

This was my first time working out in over 6 months and it was so easy to follow these routines. Simple but straight forward and the check off system for each round you complete kept me motivated to keep pushing. Thank you for the app we've all been waiting for.

Jennifer

I liked the work out, but I wish i could start it and it would go all the way through instead of me having to start the timer for every exercise and flip between the exercise every time.

Vani

Somaih Hameed

Such a challenge as I am just starting to get back into working out but in a good way

Marion

Holly

Vanesa

Jackie

Tali

This was a great workout! I modified a few things for joint issues.

Sher

Amazing!! I’m sweating so much haha But would love some weight recommendations!

Mila

I wish the timer was automatic, I would start it and then grab my weights and get situated and I feel like I was losing time

Kate

Jorja Botes

MONDAY (FULL BODY) 
Complete each exercise for 30 seconds, followed by 30 seconds of rest before moving on to the next exercise. (SEEN AS: 30 WORK/ 30 REST) 

Complete 3 full rounds of all 4 exercises  

A1) Jack press 
A2) Russian Twists *tap each side*
A3) Laying Chest Press (neutral grip) 
A4) Glute Bridges (weights on hips)

90 SEC REST

B1. Mountain Climbers
B2. Alt Plank Row
B3. Squats (weighted)
B4. Penguins

90 SEC REST 

C1. Reverse Lungs (weights optional)
C2. Push press (weighted)
C3. Burpees
C4. Hollow Hold

Do a jumping jack with your feet
- simultaneously pressing your dumbbells to the sky

Jack press

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

-Lay on your back
-Driving through the heels of your feet, raise your hips up. 
- Lower your hips back down and return to the ground with a neutral spine

Glute bridges

CIRCUIT A

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Be in a plank position, alternate rowing the dumbbells while keeping the hips stable

Dumbbell plank row

Holding both dumbbells in a front rack position, complete desired number of squats

Dumbbell squats

Laying on your back, keeping your feet shoulder width apart
- alternate reaching your pinky’s to your toes

Penguins

CIRCUIT B

Step back with one feet while bending your front knee

Reverse lunge

- Begin with dumbbell or kettlebell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

push press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

hollow hold

CIRCUIT C

W1/D1 Full Body

Christine

W1/D2 Full Body

So good!  Actually sweating by the end. Just what I wanted.

W1/D3 Full Body

Great workout! Wanted to note alternating weaves at the end hurt my shoulders and back, even when trying to engage core. Wondering if I was doing it wrong or if there is cue that could help. Thanks Emily :)

Jean

Amara

W1/D4 Full Body

Can’t even believe how good I feel after this workout!!!

W1/D5 Full Body

Killer workout!!!!🔥
I am DRENCHED!🥵🥵
Thank you Em!💕

Antonia

W2/D1 Full Body

W2/D2 Full Body

I love u and hate u at the same time hhhh

W2/D3 Full Body

Amazing! Felt it hard in my shoulders lol working to look great in 4 bridesmaid dresses this summer! Gonna get it! 💪🏽

I was about to take off day but now it’s 3 am in my time zone i can say i did it

It was good. I am a beginner, so I don't always do all the rounds, but I am moving!!!

W2/D4 Full Body

Great workout! :) I didn't have time this morning to do the full 11 rounds but better than not doing anything!

W2/D5 Full Body

W3/D2 Full Body

Great workout. Def not 30 mins though more like 50 lol

W3/D1 Full Body

I feel tired this week but it’s new year i shoulda do it

W3/D3 Full Body

W3/D4 Full Body

W3/D5 Full Body

Idk why but this was my fav! Lol maybe cause I had 2 days off and feel strong now haha!

W4/D1 Full Body

W4/D2 Full Body

W4/D3 Full Body

W4/D4 Full Body

Yay I’m so excited, the result is amazing thank you for keeping in touch with me that means the world to me

W1/D1 Full Body

Community

More workouts from Emily Samuel