Name: Playbook - Allegra Paris - 45 Minute Full Body (With Weights & Bands)
Uploaded: 2023-06-14T13:52:23.804Z
Duration: 45 min
Description: 45 Minute Full Body (With Weights & Bands)

Here’s a 45 minute workout using dumbbells and bands!

High knees

Butt kicks

Squats

Push ups

Downdog Updog pose

Warm Up

- 10 reps each side
- Use a set of light/medium weights (set of 10-15lbs)

Static split squat pulses

- Use a heavy weight (30-60lb) 
- Chest up, toes slightly turned out 
- Weight in your heels

Low squat pulses

- Use a set of medium weights (15-30lbs)
- Keep your shoulders pulled back and a slight hinge at the hips
- Knees stay slightly bent 
- You want to feel these in your hamstrings

Romanian deadlifts

Banded kickbacks

- 10 reps each side 
- Use a set of medium dumbbells (15-25lb)
- Keep your weight in your heels
- Chest up and thinking of it like a one-legged squat (knees/hips/ankles in-line)

Banded lateral split squats

- Keep your front knee in the center of your chest 
- You want to feel this stretch in your glutes

Half Pigeon pose

Lower Body

Banded pull downs

Sit up pull backs

- 10 reps each side 
- Avoid swinging your hips

Shoulder tap knee taps

- Use a light weight (5-8lbs)
- Focus on elbow to knee with each rep

Weighted bicycle crunches

- Use a set of light/medium weights (5-10lbs)

Hammer curl presses

- Use a set of light/medium weights (5-10lbs)
- Make sure you’re bent-over 90 degrees and keep your elbows in tight

Bent-over row kickbacks

Upper Body/Abs

45 Minute Full Body (With Weights & Bands)

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

45 Minute Full Body (With Weights & Bands)

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