Name: Playbook - Emily Samuel - W1/D5 Full Body
Uploaded: 2023-10-08T00:13:31.876Z
Duration: 30 min
Description: W1/D5 Full Body

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

Lauren

Somaih Hameed

Holly

F*CK ME UP FRIDAY (Conditioning)
Complete in a ladder format! Start out with 20 burpees, with each round decrease the number of burpees by 2 reps. 

20-2 Burpees 
Between each round preform 
10 Standing Thrusters + 20 Bicycle Crunches 


20-2  Plank Jacks (do shoulder tap plank jacks if you want to increase difficulty)
Between each round preform
10 (Banded optional) Glute Bridges + 20 Suitcases crunches (weight optional)

20-2 Burpees 
*Between each round preform 
10 Standing Thrusters + 20 Bicycle Crunches *

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- 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

20-2 BURPEE CIRCUIT

20-2  Plank Jacks (do shoulder tap plank jacks if you want to increase difficulty)
Between each round preform
10 (Banded optional) Glute Bridges + 20 Suitcases crunches (weight optional)

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

-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

While laying on your back, bring the dumbbell to the top of your ankles, then return into a hollow position

Suitcase crunches

20-2 PLANK JACK CIRCUIT

W1/D5 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

Michelle

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

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/D5 Full Body

Community

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