Name: Playbook - Allegra Paris - 30 Minute Full Body
Uploaded: 2023-06-14T13:52:23.781Z
Duration: 30 min
Description: 30 Minute Full Body

Here’s a 30 minute full body workout that incorporates weight training and bodyweight exercises to get a total body sweat in! This workout uses light/medium dumbbells.

- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Use a 10-20lb dumbbell
- Step forward and lower down until knees are at 90 degrees
- Stand up and step behind you, lower down until knees are 90 degrees, and repeat
- 10 reps each side

Pendulum lunges

- Use a set of 8-12lb dumbbells
- Step to one side, press hips back and lower down (feet wider than shoulder width apart)
- Curl the weights in between squats
- 10 each side

Side step squat with bicep curls

- Step sideways pushing your hips back 
- Step back and hop up bringing your knee up to your chest
- 10 reps each side

Bodyweight lateral lunge jumps

- Use a set of 10-15lb dumbbells
- Begin with feet wider than shoulder width apart
- Keeping weights close to your body lower down to the ground
- Engage your glutes and hamstrings to stand back up
- Press your hips back and lower down until 90 degrees

RDL to squats

Squat up downs

- Start on your hands and knees with one leg extended
- Kick your leg up, and slowly lower down

Kickbacks

Lower body

- Bring hands overhead and pop up on your tippie toes
- Fold at the waist and lower hands to the ground (stretch hamstrings)
- Walk your hands out in front of you ending in a push up position
- Lower your chest to the ground keeping your back flat
- Reverse movement to return to start

Walk the dogs

- Keep your body tight 
- Extend one arm followed by the other 
- Place one elbow on the floor followed by the other

Plank up downs

- Use a set of 8-12lb dumbbells
- Curl the weights then drop down into a high plank
- Hop forward and return to the initial position with the dumbbells by your sides

Bicep curl sprawls

- Optional: use a single 8-12lb dumbbell
- Lift your opposite arm and leg up to meet

Cross toe reaches

- Press your hips up to the ceiling and then lower down (weight in your heels)
- Sit up to meet your elbow to opposite knee (bicycle crunch)

Glute bridge to bicycle crunches

- Use a 10-15lb dumbbell
- Start by lying on your back with weight overhead 
- Bend your knees towards your chest lifting your hips off the floor
- Straighten your legs and repeat

Reverse crunches

Upper body & abs

Downdog updog pose

- Lean over your knee
- Focus on breathing

Half pigeon pose

- Sit on your heels with your knees wide
- Fall forward

Child’s pose

Stretch

30 Minute Full Body

This workout was so intense! And the abs burned soooo great in circuit 2 !

Elena

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Darpita

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This was definitely longer than 20 minutes, and it would be helpful if you explained what your version of a rep was! I’m not sure if it means 15 total or 15 on each side

30 Minute Full Body

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