Name: Playbook - Allegra Paris - 45 Minute Full Body (Weighted)
Uploaded: 2023-06-14T13:52:23.764Z
Duration: 45 min
Description: 45 Minute Full Body (Weighted)

I’m using a set of 5lb dumbbells for upper body and a set of 10lb dumbbells for lower body. This is considered toning for me since the weights are light. If you want to strength train, switch out the 10lb set for 15-25lb dumbbells!

High knees

Butt kicks

Lateral lunges

Mountain climbers

Warm up

- Slight bend in the knees
- Shoulders pulled back (you want to feel your hamstrings, not  lower back)
- make sure your front knee isn’t coming past your toes when lunging
- 10 reps each side

RDL reverse lunges

- Make sure your front knee isn’t coming past your toes
- Brace your abs
- 10 reps each side

Overhead press lunges

- Feet should land wider than shoulder width apart
- Weight in your heels
- 10 reps on each side

Side step squats

- Avoid arching your back
- Engage abs
- Keep hips still
- 10 reps each side

High plank kick ups

- Avoid arching lower back
- Engage abs
- 10 reps each side

Weighted bent-knee kickbacks

Lower body

- Keep hips still when rowing
- Reset high plank between reps
- 10 reps each side

Renegade row toe taps

- Send elbows straight back behind you for dips (3 per rep)
- Make sure the shoulder press is narrow (keeping elbows in towards face)

Seated tricep dip presses

- Feet wider than shoulder width apart (hold this squat the entire time)
- Raise each heel then press your weights forward

Heel raise bicep presses

Upper body

- 10 reps each side
- Using my heavy weight (10lb dumbbell)

Sit up knee tucks

- Throw a jab cross at the top (punch 1 and punch 2)
- Engage your abs with each punch
- 2 punches per rep

Sit up punches

Chest press toe reaches

- 10 reps each side
- Using my light weight (5lb dumbbell)

Weighted bicycle crunches

- Start in a high plank
- Send the hips back and drop the head for Downdog
- Slowly arch the back and lengthen the abs for Updog

Downdog updog pose

- Start in tabletop position 
- Arch your back and look up to the sky
- Slowly round your spine and brace your abs

Cat/Cow pose

Abs & Stretching

45 Minute Full Body (Weighted)

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

Elena

45 Minute Full Body Burn

45 Minute Full Body Toning

45 Minute Lower Body Toning

60 Minute Toning

45 Minute Full Body

Darpita

60 Minute Full Body (Weighted)

30 Minute Bodyweight HIIT

30 Minute Full Body

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

Nicole

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45 Minute Full Body Burn (Weights & Bench)

30 Minute HIIT (Bodyweight + Weights)

Amazing total body builder and toning! Fast and so efficient! 💪🏼

30 Minute Full Body Strength Training

45 Minute Full Body (With Weights & Bands)

Amazing total body workout that tones every inch of your body! You’ll end up feeling so strong and defined from head to toe you won’t even believe it!

45 Minute Full Body (Weighted)

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