Name: Playbook - YOGOSKENZ . - ✈️Wednesday- Full Body
Uploaded: 2023-08-15T18:24:01.040Z
Duration: 45 min
Description: ✈️Wednesday- Full Body

I did this workout once after a 3 mile warm up jog. Pshew!! I feel well worked and energized!!! Now to go fuel!!!

Robin Packer

I enjoyed the workout, but needed to repeat it 3xs for myself.

Noel

Amanda

Cindy Lehr

Down dog push ups are something I need to work on but I loved the set up of this workout!!

Sydney

I love how this one is one exercise right after another. Bc even if I hate a certain exercise…no biggie…because it’s just one set. And it keeps it interesting. I definitely feel like I’ve had a good full body workout. And the yoga right after felt soooo amazing.

Elizabeth

Lindsey

Rachael Patterson

Valerie

I always think there’s no way I can keep up with you. Every week I surprise myself 🥰 thank you Kenz

Erica

Super soldier is definitely something I need to work on!

Sara

JB13

I loved the format of this workout! It felt different and fun. Ending with yoga is always a treat! Thanks!

Rachelle

Loved this format today! I get bored easily and this one did not disappoint.

I didn’t think I’d be able to do this but I got it!

Jessi

LOVED every part of this workout and yoga. I liked trying a new challenging pose, though still accessible. Keep it coming!!

Josie

Today the weighted squat jumps were especially challenging! But I absolutely loved the full body work and it went by incredibly quickly. Loved the core too and burnouts at the end of working each body area!

Alexandra

oh, i liked this one! i was feeling good and did two rounds of the workout before finishing with the yoga flow. super soldier pose was new for me, but it was a lovely stretch for the legs after the workout! 💪🏼🧘🏼‍♀️

Katie

Arms are getting stronger! That bicep curl max was killer tho! 💪🏼

Rachel

Nahoko OkadaAttey

What a sweaty morning workout to get me going in 4 degree temps!! Eek!! Wasn’t sure I was making through at some points, but I’m feeling empowered now!!

HOT FROM HANA 🌺 full body 
WEEK 4 Day 3, from Hawaii!

Need: Bench, medium or heavy set of dumbbells (or both)! 

Took me exactly 25 minutes, 30 with a 5 min warm up. 

Each section focuses on a different muscle group. 

THE WORK: 
5 min warm up on your own 

ARMS
20 DD push ups (Down Dog)
10 bicep curl to military press 
10 bench DD push ups 
10 curl to press 
10 bench DD push ups 
Max bicep curls (til failure) 

LEGS
10 bench jumps 
30 sec malasana squat 
20 weighted squat jumps 
15 ea Bulgarian split squats no weight 
10 ea B. Split squats- weighted 
1 min bench squat hover 

CORE 
20 knee to tricep (40)
15 sit ups with weight 
15 bench tuck crunches 
Plank hold- 1 min

YOGA: Take advantage of full-body warmth and flexibility in those hamstrings and try a funky standing inversion called Super Soldier!

Down dog push ups

Bicep curl to Military Press

These will feel HEAVY. Try to go down to 90 degrees if you can. Breathe! You’re upside down haha. Feel free to lower the reps, the incline, or take breaks between reps.

Down Dog push ups// feet on bench

Bicep curl to military press

Inclined down dog push ups

Now burn out your biceps with doing as many reps as you can consecutively, without rests- til failure! Meaning you can’t curl them up anymore! Phew! You got this! Pump that iron baby! 🔥

Max Rep Bicep Curls

After your 10 reps, sit in a deep malasana squat for 30 seconds to feel the burn of intermittent stretching!

Bench Jumps / Malasana hold

I’m holding a 20lb dumbbell for reference.

Weighted squat jumps

15 each leg 
Bulgarian split squat means your back leg is elevated. 
Be sure to lock in your hip of your front leg to keep your hips square. Knee goes over toes. Push thru your whole foot. You should feel all your leg muscles!

Bulgarian Split Squats- NO weight

10 each leg
I’m holding 15lb in each hand for reference

Weighted Bulgarian Split Squats

Listen to the video so u know how to do this- 
Use the bench for depth reference- 
this should BURN SO BAD 😅

Hovering Squat Hold

Forearm plank 
Knee to triceps
Tapping both triceps = 1 rep

Forearm plank tri-taps

I’m holding a 15lb dumbbell for reference

Weighted Sit Ups

Extend your legs then curl your thighs to your chest 
Be sure to exhale as your extend your legs 
And keep that lower back in contact with the bench!

Bench Tuck Crunch

Try not to move AT ALL. Statue plank!! 

If one minute is too easy, go for two!

Forearm plank hols

✈️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!

🧘🏽‍♀️ 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 :)

👊🏽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

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!!

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.

👊🏽Wednesday- Full 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!

Teja

👊🏽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!

Julie

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

✈️Wednesday- Full Body

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