Name: Playbook - Yami Mufdi - THURSDAY || Week 1: Day 4
Uploaded: 2021-01-18T11:49:36.346Z
Duration: 45 min
Description: THURSDAY || Week 1: Day 4

Sue Dobias

HIIT day two! Today you'll need both kettlebells and dumbbells! No way you're getting bored around here! Let's go!

Make sure to leave me a comment and tag me (@yamimufdi) so I can share your hard work!

-Hold kettlebell in middle of your chest.
-Pull shoulders back
-Core tight
-Chest stays upright
-Weight on heels

Kettlebell Goblet Squat

-Knees unlocked (minimal knee bend)
-Hinge at hips
-Powerful swing on way up & SQUEEZE GLUTES!

Kettlebell Swing

-Core tight
-Feet hip width apart
-Palms facing in
-Controlled movement

Dumbbell Military Press

-Core tight
-Keep hips inline with body when landing in plank position
-Shoulders above wrists in plank position

Burpees

Circuit 1

-Weight on front heel
-Curl while keeping back knee elevated
-Stay upright
-Elbows close to the body

Dumbbell Reverse Lunge with Bicep Curl

_Press floor away
-Land soft
-When you jump, think “up” (not “forward”)
-Extended hips at the top
-Step down one foot at a time.

Box Jumps

-Quarter squat for stability
-Sit back on heels
-Core tight

Battle Ropes

-Feet shoulder width apart
-Shoulders right above wrists
-Core tight
-Minimize hip sway

Plank Shoulder Taps

Circuit 2

THURSDAY || Week 1: Day 4

Zoe Gossmeyer

Kahari Rose

Loved it yami!!!! Easy to use and very effective!

Erin

MONDAY || Week 1: Day 1

Fatima

Great! I really needed this sweat both physically and mentally today!

TUESDAY || Week 1: Day 2

This is so great. The videos for each move have helped me get over my fear of being in the weight room and not knowing what to do! I love your workouts- super accessible for someone starting out but still so effective!!

Jordan

💪🏾🥰💪🏾 Awesome workout 🏋🏾‍♀️

Nita

My upper body is ☠️. First workout of the year 🔥🔥🔥

Brittany

WEDNESDAY || Week 1: Day 3

This workout was really good. Got a great sweat in! I like the little ab ending

Jessica

FRIDAY || Week 1: Day 5

Your instructions through the yoga flow are so clear! Typically I feel pretty lost with how little explanation there is for how a pose is supposed to hold/feel/move. But I felt like a total badass yogi with your flow; you explain it so well!

Nathalie Polanco

🧘🏻‍♀️ SATURDAY REST DAY- YOGA FLOW 🧘🏻‍♀️

MONDAY || Week 2: Day 1

TUESDAY || Week 2: Day 2

WEDNESDAY || Week 2: Day 3

Really great workout. Maybe add an alternative for battle ropes. Not all gyms have or accessible.

THURSDAY || Week 2: Day 4

FRIDAY || Week 2: Day 5

🧘🏻‍♀️ Week 2 || SATURDAY REST DAY- YOGA FLOW 🧘🏻‍♀️

MONDAY || Week 3: Day 1

Great workout. These HIIT are doing the job!

Adding that additional round definitely pushed me today!

TUESDAY || Week 3: Day 2

Starting to get too easy where I have to add additional workouts!

WEDNESDAY || Week 3: Day 3

Great workout setup but some alternatives if equipment isn’t available would help.
Or a little change up down last week would be beneficial.

THURSDAY || Week 1: Day 4

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