Name: Playbook - Emily Samuel - W2/D1 SUMMER SHRED 💦 DAY 1
Uploaded: 2023-10-08T00:13:31.892Z
Duration: 40 min
Description: W2/D1 SUMMER SHRED 💦 DAY 1

Summer Shred 
DAY 1 

Day 1- full body 
day 2- upper  
Day 3- lower 
Day 4- ladder workout

Jumping jacks

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

Staying in a side plank position “thread the needle” :)

Side plank rotations

Warm up

40 sec work/ followed by 20 sec rest per exercise!

Jumprope

- 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)

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

Dumbbell squats

- 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

40/20 TABATA

30 SEC WORK followed by 30 SEC REST / per exercise!

Put your hands on the floor and jump your feet back. Jump your feet back in and lift you hands off the floor

Sprawls

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

Dumbbell plank row

Deadlifts with dumbbells 

Hinge at your hips and shift the weight to the heels of your feet while getting your hips back as far a possible as you lower the weight to your ankles keeping your back flat and core engaged

DB deadlifts

- 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

TABATA

30 SEC WORK followed by 30 SEC REST per Exercise/ side

Jump into the air after completing a BODYWEIGHT squat

Squat jumps

Alternate stepping your foot back and bending your front knee

Alt reverse lunges

Start out in a low plank, push yourself up into a high plank, then come back down and repeat

Low plank to high plank

Keeping your back flat against the ground- alternate lowering your heels until they’re slightly off the ground

Modified deadbugs

FULL BODY FINISHER 🥵⛽️

W2/D1 SUMMER SHRED 💦 DAY 1

Agustina

Wow!!! This is no joke thank you so much for putting this together

Enda

Christine

W1/D1 SUMMER SHRED 💦 DAY 1

Michelle

W1/D2 UPPER BODY / DAY 2

Haley

Who needs legs anyways 🤷🏼‍♀️🥵 I didn’t plan on using them anyways lol

W2/D1 SUMMER SHRED 💦 DAY 1

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