Name: Playbook - Allegra Paris - 45 Minute Toning
Uploaded: 2022-01-06T03:28:32.875Z
Duration: 45 min
Description: 45 Minute Toning

This is a 45 minute toning workout meaning we are focusing on lighter weight and higher reps. I also threw in a few high intensity movements to get your heart rate up so you can burn more calories!
*I am using a set of 8lb and 10lb dumbbells but anything in this lighter range works!

High knees

Butt kicks

-feet wider than shoulder width
-toes slightly turned out; knees in-line with toes

Squats

-lead with your chest and not your head
-elbows 45 degrees
-try your best to complete as many full push ups as possible; modified knee push ups are fine too!

Push ups

Warm Up

-split squats or “static lunges” 
-10 reps each side 
-brace your core and avoid arching your back 
-using a set of 8lb dumbbells

Split squat shoulder presses

-feet wide, slight bend in the knees and shoulders pulled back for the wide RDL
-rack your weights then squat; toes turned slightly out 
-I’m using a set of 10lb dumbbells

RDL to squats

-when lateral lunging, don’t let your knee come past your toes; keep your weight in your heel
-when crunching, bring your chest to your knee and squeeze your abs 
-10 reps each side
-using a 10lb dumbbell

Lateral lunge crunches

-feet wide, chest up! You got this!
-I’m using a set of 10lb dumbbells

Weighted squat jumps

-gripping the weight behind your knee, aim your foot to the sky and keep your hips square, facing the mat
-this is tricky so if it feels wobbly, do the movement without the weight
-15 reps each leg
-I’m using a 10lb dumbbell

Weighted bent-knee kickbacks

Circuit 1

-don’t let your front knee come past your toes
-keep your chest up
-10 reps each side
-I’m using a 10lb dumbbell

Lunges

-standing with your feet wider than shoulder width apart and a slight bend in your knees
-complete a wide Romanian deadlift with your shoulders pulled back
-while you’re crossing the weight to the opposite foot, send the other arm back behind you slightly for a tricep kickback
-10 reps each side
-I’m using a set of 10lb dumbbells

Wide RDL tricep kickbacks

-“jump lunges”
-10 reps each side
-I’m using a set of 10lb dumbbells

Weighted plyo lunges

-stand wider than a normal squat, toes turned out 
-slowly and controlled, swing your dumbbell up overhead while engaging your abs 
-avoid arching your back
-I’m using a 10lb dumbbell

Sumo squat overhead swings

-pulsing on one side first, land on your HEEL each time to keep the movement in your glutes 
-don’t let your knee come past your toes; keep the toes forward 
-15 reps each side
-I’m using a set of 10lb dumbbells

Lateral lunge pulses

-send the hips back for a Downdog; keep your head in-line with your spine 
-slowly drop the hips to the floor for an Updog and lengthen your core; keep the shoulders down 
-repeat as many times as you’d like

45 Minute Toning

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