Name: Playbook - Victoria D’Ariano - W1/D2
Uploaded: 2021-01-18T11:44:35.031Z
Duration: 45 min
Description: W1/D2

I am a beginner and had to skip the last exercise with the close-grip pushups 😅 it was just too much for me at this point. However, I love the workouts, they really motivate me to push ahead

Anna Riedl

Not able to do the dips and the 80 ending push up… too hard for me 😔

Cakhuette

Holy moly!
It's been a few months and my arms a Jell-O after that session!

Jennika

Margarida

Aurelie Cookies

Laura

Rachel Combs

Lismari

The timer on the Superman's one is not working .. 
but all over was nice, maybe missing a little bit of cardio since it is a lose weight training ..
but We'll see maybe no need to do a lot of cardio for losing weight

Andréane

Hannah

Carissa

Lynsey Noseworthy

Kara Wylie

Lying Down I’s, Y’s, T’s 4 x 10 reps of each
Standard Push-ups 4 x Failure
Superman’s 4 x 12-15 reps
Arm Circles 4 x 30 (15 forward rotation / 15 backward rotation)  SS with: Arm Circles Small to large rotations 10 reps / arm
Dips 4 x failure
Close-Grip Push-ups 4 x failure

I- Gently exhale and slowly lift your arms off the floor (maintain a  formation of the letter “I”), with palms facing inward.  Keep your head aligned with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
Y-  From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward.  Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
T-From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”) as illustrated with palms facing forward.  Maintain your head alignment with your

Lying down I, Y, and T

"- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."

Pushups

Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor. Hold for two to five seconds and lower back down to complete one.

Supermans

-Stand straight with your feet shoulder-width apart.
-Raise and extend your arms to the sides without bending the elbows.
-Slowly rotate your arms forward, making small circles of about 1 foot in diameter.
-Complete a set in one direction and then switch, rotating backward.

Arm circles (15 forward, 15 backward)

Arm circles (large rotation to small rotation)

-Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
-Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
-Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
-Push up through your palms back to start.

Dips to failure

-To perform the close-grip push-up, move your hands in about two inches and tuck your elbows close to your ribs as you lower down to the ground. ... 
-Push your hands through the ground to straighten your arms and return to the starting position. 
-This counts as one rep.

Pushups close grip to failure

W1/D2

Anaceli Carrero

Good!! The morning ones pushed me as I done them last and legs were jelly haha

April

Loved it! Switching to body weight after years of weight lifting was 100% humbling!

Beth Bradburn

W1/D1

That was fun thank you in out squats into predator jacks was just mean haha.
Only rested after 3 rounds and a 5 min warm up took me 36 mins

Erin

Adaora

Amanda

W1/D3

Anna

Hailee Mcquigg

W1/D4

Eight sets were too much for me as a beginner 😅 I made it to the second last set and then I was out of strength

W1/D2

Community

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