Name: Playbook - Abby Schon - Shoulders & Legs
Uploaded: 2021-11-12T17:43:12.093Z
Duration: 25 min
Description: Shoulders & Legs

*3 different circuits 
*3 moves per circuit 
*1 minute each move 
*repeat for 2 rounds

*3 moves 
*1 minute each move 
*repeat for 2 rounds

*Complete full sit-up while holding a weight. *Press the weight up at the top working the shoulders

Sit up press

*alternate legs, meeting in the center each time 
*hold weights down by side; keep shoulders down & back 
*front knee in line with ankle during lunge

Alternating curtsy lunge (with weights)

*pulse on each side for 30 seconds to complete the minute

Alternating curtsy lunge pulse

Shoulders & legs circuit #1

*start low in a narrow squat 
*jump up into a jacks with feet landing wider apart (step it out for lower impact) 
*extend arms above head like you would for a jumping jack

Squat jacks with press

*hold weights up (as pictured) 
*toes are pointed out & butt is staying tucked (like rolling back down a wall) 
* alternate side by coming to a standing position with feet together

Alternating sumo squat step out

*you can hold weights up (as pictured) or down between legs 
*toes pointed out

Sumo squat pulse

Shoulders & Legs circuit #2

*back is rounded and you sit back slightly to engage core 
*lift feet off ground for more intensity

Boat press

*alternate sides, meeting at the top 
*toes stay pointed forward

Alternating side lunge

*pulse on each side for 30 seconds per round 
*shoulders down & back 
*back flat

Side lunge pulse

Shoulders & Legs circuit #3

Shoulders & Legs

Chest & Tricep Burner

Biceps & Back Burner

Amazing! Love the combo of LB and UB. Heart rate riser without much impact at all! And I took the advice of 8 reps to start. It was perfect. 30 minutes for me 👌

Shoulders & Legs

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