Name: Playbook - Emily Samuel - W1/D1
Uploaded: 2023-10-08T00:13:31.691Z
Duration: 32 min
Description: W1/D1

Carmen

Shreya Agarwal

Natalie

I couldn’t finish the who thing but it’s exactly the kick in the ass I needed.

Justin Katsov

Such a good workout! It really targets everything!!

Hollie

So great! I have to redo it working again. I have to fix my schedule.

Yasmin

Somaih Hameed

Michelle

Drenched in sweat! I only did 3 rounds but gosh such a killer😁

Daniela Chen

Laura

HIIT

Block A (repeat 2X)  
A1. Jumprope 30 sec 
A2. Squats 30 sec 
A3. Push ups 30 sec 
(Rest 30 sec)

Block B (repeat 2x)
B1. Burpees (30 sec) 
B2. Deadlifts (30 sec)
B2. Reverse lunges alt  (30 sec) 
(Rest 30) 

Block C (repeat 2X) 
C1. Mountain climbers  30 sec 
C2. Plank rows  30 sec 
C3. Curl into Arnold’s  30 sec 
Rest 30 sec 

Block D (Repeat 2x)
D1. Jackknifes (30 sec)
D2. Plank 30 sec 
D3. Bicycle crunches 
Rest 30 sec 

(REPEAT FULL WORKOUT ALL OVER AGAIN/ total of 4 ROUNDS)

Block A (repeat 2X)  
A1. Jumprope 30 sec 
A2. Squats 30 sec 
A3. Push ups 30 sec 
(Rest 30 sec)

Jumprope

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

Dumbbell squats

- 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

BLOCK A

Block B (repeat 2x)
B1. Burpees (30 sec) 
B2. Deadlifts (30 sec)
B2. Reverse lunges alt  (30 sec) 
(Rest 30)

- 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

- 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

DB deadlifts

Alternate stepping your foot back and bending your front knee

Alt reverse lunges

BLOCK B

Block C (repeat 2X) 
C1. Mountain climbers  30 sec 
C2. Plank rows  30 sec 
C3. Curl into Arnold’s  30 sec 
Rest 30 sec

- 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

-Take your dumbbells and hold them by your sides as you stand shoulder width apart
- curl your dumbbells
- Flow into an Arnold press
- return to the bottom of the curl position and repeat

DB curl to Arnold Press

BLOCK C

Block D (Repeat 2x)
D1. Jackknifes (30 sec)
D2. Plank 30 sec 
D3. Bicycle crunches 
Rest 30 sec

Alternate sitting up and reaching for an ankle while the other leg remains on the floor

Alt jackknifes

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

BLOCK D

W1/D1

It’s so great! I got sweaty this upper body. You know that I hate upper body. Your upper body program so better than other.

W1/D1

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