Name: Playbook - Emily Samuel - W1/D2 Full Body
Uploaded: 2023-10-08T00:13:31.711Z
Duration: 30 min
Description: W1/D2 Full Body

Michelle

Christine

Somaih Hameed

I enjoyed the variety of exercises. It helped make it not feel repetitive and stay focused to finish. Great (and sweaty) workout!

Vanesa

Jackie

Sher

TUESDAY (BLOCKS)

Complete 2 Rounds of the following 3 Exercises 
A1. SA Rows (moderate weight)  x 10 each side
A2. Push Ups x 10
A3. ½ Kneeling Curl Press x 10 each side 

Complete 2 Rounds of the following 3 Exercises
B1. Lateral Lunges x 10 each side 
B2. Deadlift to Squat x 10 
B3. Squat Jumps x 10

Complete 2 Rounds of the following 3 Exercises
C1. Quadruped Shoulder taps X10 each side
C2. Toe touches x 10 
C3. Alt Jackknifes x 10 each side 

ONCE FINISHED -REPEAT FROM THE BEGINNING 1 MORE TIME! (Run through blocks A, B, &C all over again!)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- 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

With one leg in front of you at 90 degrees, curl and press the opposing hand with the dumbbell

Half kneeling curl press

CIRCUIT A

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- alternate sides once you’re done

Lateral lunge (dumbbells)

Complete a deadlift with your dumbbells, rip the dumbbells up so they’re by your shoulders, then complete a squat before lowering the dumbbells back down to do your deadlift

DB deadlift into a squat

Jump into the air after completing a BODYWEIGHT squat

Squat jumps

CIRCUIT B

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

Quadruped shoulder taps

In a high plank position, alternate bringing your body into a pike position while tapping your contra lateral foot

Toe touches

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

Alt jackknifes

CIRCUIT C

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

W1/D2 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

W1/D1 Full Body

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

Holly

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!!!

Lauren

W1/D5 Full Body

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

Antonia

W2/D1 Full Body

Jordan

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

Haley

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/D2 Full Body

Community

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