Name: Playbook - YOGOSKENZ . - 👊🏽Wednesday- Full Body
Uploaded: 2023-08-15T18:24:00.606Z
Duration: 50 min
Description: 👊🏽Wednesday- Full Body

Favorite work out so far in this challenge!!!
I almost took a day off to get a good run in ‘cause I was SO sore from the first 2 days.
I am SO glad I went ahead and did this!!

Robin Packer

The last two days were killer, and I definitely finished this workout a lot less sweaty. It was still a bit challenging though because of how sore I am from day 1 and 2

Kailee Openshaw

Didn't feel like I got a workout afterwards. Was a bit easy, but I'm sure my body needs that sometimes. Doing the tripod is a new challenge for me.

Noel

Jessica

Loved it!! Another good full body sweat!!

Amanda

Round 2: Keeping up with the increased challenges and maintaining better form throughout the workout. Continuing to sweat and feel the burn!! 🔥

This program is so humbling. Had to add this one to my favorites! Love this circuit style.

Lindsey

Vicky

One of my favorites! I felt super strong in the tripod headstand! 🥰

Lyssa Nunn

love the creativity and flexibility in your flows. This setup was so easy to use for this workout. Love the different cycles!

Julie

Sara Brown

Leticia Lopez

Lisa Sosa

Sara

How to overcome the head pain on tripod headstand, i love the workout tho 😍

Sheri

Another fantastic workout where my body feels like jelly! Thanks for the sweat! 💪

fun transition from crow to headstand to crow!! I tagged you on insta me trying it!!

Francesca

I really love your workouts:) The feeling after workout is awesome 😅👌🏽 ..and thank you!!♥️

Teja

Loved it!! I am not big into yoga, but was so proud of myself for being able to do the crow pose into tripod headstand (obviously not perfect) It’s amazing to find out what you can do when you push yourself out of your comfort zone!

Shaylee

First time trying the head stand!! I’ll keep practicing!! 🙈

Mandy :)

Death by fullbody 💀😂 felt sooo good though 💪🏼💪🏼

Katie

So good. I'm so sore and loving it. Modifying a lot in this first week of the challenge because I've been sick the last couple of months off and on. Still getting an amazing workout in and loving the inversions/tips!

Danae

I like this workout no intense but it’s tough!!

Nahoko OkadaAttey

Trying not to feel frustrated being a yoga beginner but also telling myself I’m getting stronger daily! Can’t wait to see where I’m at after 6 weeks!

Kellie

NO IMPACT STRENGTH // FULL BODY

WOYO WEEK 1, DAY 3

Need: Box or bench, dumbbells 

Today we’re going to use some equipment . This is a workout i did consistently a couple times a week for several weeks in a row and saw a lot of progress with. It’s based off a workout routine that a movement specialist I work with (Anthony Difilgio) wrote for me. 

I’ve tweaked it a tiny bit, but ultimately it’s just a good strength workout that doesn’t require a lot of equipment, and is NO impact - so it’s friendly for those who are in recovery modes. 

The circuits: 
So the videos couldn’t be put inside the circuits, so that’s why they’re labeled with # the circuit number they belong to. 
You’ll do each circuit twice before moving on to the next one. 
So do the exercises in Circuit 1, then do them again. Then do the exercises in Circuit #2, then repeat them before moving onto #3.

YOGA: Take advantage of your whole body being warm and an active core- work an inversion (tripod headstand!) in today’s yoga flow!

If u have a spin bike, that’s best for no/low impact. If you dont have a machine, even speed walking or hiking or something.
OR 10 min straight of vinyasas

Light cardio warm up

So you’ll do two rounds in a row of this mini-circuit before moving onto circuit #2.

I’m using two, 12lb dumbbells. Use whatever u want! 
You should really feel those quads. Move slowly to get the form right & feel the muscles engage  - this isn’t about speed. 
Also, feel free to do more than 10 reps. At least 10.

Weighted air squats

Keeping the shoulders high is what makes it really hard! 

At least 15 sec. 
shoot for 30?!

Low Air squat hold

This is a great modification & alternative to a full-push up on the ground- you will build strength here, For that IV push up on the ground later￼. 

See if u can get 20.

Elevated push up (hands)

Remember to include the Hip Thrusts as part of this circuit, as the third exercise.

No pull up bar? Replace with dumbbell rows or burpees

See how many u can do, broken. Meaning with a jump or support in-between.

On the second round, you can try to see how many you can do unbroken

Pull ups

Dead bug without the twists: 

is simply laying on your back with your heels up by your butt on the ground, or lifted in the air with your knees above your hips. 

The whole point is to exhale and use your cord to press your lower back into the ground. Keep your head and your shoulder blades down on the ground while extending your arms straight out in front of you above your shoulders. 

You should feel your core engaged, and with every exhale try to press your lower back into the ground even harder. It should be hard to maintain. 

You could even just hold that position for one minute and breathe through it.

Dead big oblique twusts

So this circuit goes- 
1. Fake jumps
2. Military press 
3. Knee tuck crunches

Seated military press

*Crow crunches

👊🏽Wednesday- Full Body

Love the “yes be kind and gentle but there’s also a time and place to be harder on yourself and push yourself” I definitely need to hold myself more accountable!

Kelsey

Excited for the new program and challenge!

Alivia

💛 Sunday- Mindfulness Goal 1

I did one min for each exercise & I wish I did the full two! Still good to know where I stand with each exercise. Bring it on!!!

Dani

I did each exercise for 1 min instead, as I’m just getting back into working out after time off and a surgery. Still sweat, still made me feel good, and still excited to compare my results 6 weeks from now :)

Jessie

Whoa girl. That was HARD! Loved every second of it though

📝 WOYO Fitness Test

Pshew!! That was tough esp with a bruised possibly cracked rib. But it felt great on my legs!!

Felt great to be led through a flow instead of teaching one myself. Felt some of my own tightness restrict me from full expression so looking forward to week six progression!

This is soooooo relaxing Kenzie I love it!

Alexandra

🧘🏽‍♀️ WOYO Yoga Flow “Test”

NICE!!! This felt great!! I did 3 reps.
The wall sits were a titch too long for me, so I did do a break.

Easy to follow, great pace, good workout!

Mar 

Not overwhelming, because the movements aren’t too advanced. But still very challenging and got me super sweaty :)

Elizabeth

👊🏽Monday- Legs

Ancsi

I look forward to the day when I can do all these moves with out dropping to my knees!!!

Kiera

👊🏽Tuesday - upper body

NOICE!!! Challenging to keep good form, but totally doable!

Meg Goodman

Oof, this was a killer. I wanted to give up. But each exercise is just one set. So I kept focusing on just one set at a time, check it off, then work on checking the next one off. And I DID it! It’s one of those workouts that makes me feel so proud once I’m done, because I see what  I’m capable of accomplishing if I just push through.

👊🏽Thursday- Glutes

Incredible! My arms are shaking!!! 🤣🤣gonna be doing this one again!

Savannaha

Holding true to this week’s focus, I pushed myself and did 3 sets instead of two!

👊🏽Friday- Arms & Abs

That was short and intense! I love how you’re able to creatively make yoga a sweaty workout.

molly

Today’s yoga flow was exactly what I needed in mind and body. ❤️ Thank you!

Cealia

👊🏽Saturday- Yoga Day!

I really appreciate YOUR positivity, Kenz!! You remind me of Sally McRae aka the Yellow Runner!

This extra addition to the program helps so much- I love the mindset!

I love this mindfulness goal this week Kenzie! Thank you for complimenting my messy bun! Lol

👊🏽Wednesday- Full Body

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