Name: Playbook - Wioletta Pawluk - W1/D1 Gym
Uploaded: 2021-05-27T19:07:51.879Z
Duration: 45 min
Description: W1/D1 Gym

Lili

Definitely wasn’t easy but it felt so good

Jamirra

Diana Taveras

Denise

Super tough workout! This time 40 floors, next time 100.

Otylia

Fanély

Cardio: 100 floor challenge 

Superset 1:  3  x 15
Hip abduction machine seated straight
Hip abduction machine leaning forward
Hip abduction machine elevated

Superset 2: 3 x 15
Barbell hip thrust
Barbell hip thrust with pulse
Barbell hip thrust with hold 

Superset 3:  3 x 15
Sumo deadlift with barbell
Sumo squat weighted
Sumo squat bodyweight 

Standing calf raises 3 x 15

⭐️Sculpting and Toning ⭐️Consistent cardiovascular workout on the StairMaster will help help you to sculpt and tone the lower body. Get your legs in shape and tone your glutes!

⭐️Try to complete 20-30 minutes 
Starting on level 6-7-8
Make sure to have your back straight while climbing on the stairs.

Stairmaster
#100floorchallenge

Focus on each movement and make sure to squeeze your glutes and hold for 1-2 sec.

Hip abduction machine seating straight

-Get into machine making sure its adjusted for your fit
-Perform exercise leaning forward

Hip abduction machine leaning forward

-Get into machine making sure it is adjusted to your fit
-Perform exercise with your butt elevated off the seat

Hip abduction machine lifted up

Superset 1

15 regular reps
10 reps pulses 
10 sec hold

Barbell hip thrust

Barbell hip thrust with pulses

Barbell hip thrust with hold

Superset 2

-Stand in front of a barbell with a wide toed out stance
-Grip the br between your legs and stand up with the weight to full extension
-Lower the weight to the ground
-Repeat

Sumo deadlifts

Weighted sumo squat

Bodyweight sumo squat

Superset 3

Standing calf raises

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