Name: Playbook - Allegra Paris - 60 Minute Full Body (Weighted)
Uploaded: 2023-06-14T12:59:04.550Z
Duration: 60 min
Description: 60 Minute Full Body (Weighted)

Wooo!! Couldn’t do all three sets of each round today but still fun!!

Eliza

SO GOOD!! Really felt the burn on this one!!!

Here’s a 60 minute weight training full body workout. For upper body I use a set of 5-8lb dumbbells. For lower body I use a set between 20-35lb dumbbells!

High knees

Butt kicks

Alternating squat jumps

Push ups

Warm up

- Keep the shoulders pulled back and down
- Hinge at the hips and keep a slight bend in your knees 
- Bring the weights down until you feel tension in your hamstrings

RDL’s

- Hold a 20lb dumbbell up high
- Keep your chest up and 90 degrees behind each knee as you lunge

Reverse lunges

- Feet wider than shoulder width 
- keep your chest up and weight in your heels
- Use a 30-60lb dumbbell (challenging weight)

Low squats

- 10 reps each side
- Treat the movement like a one-legged squat
- Make sure the ankle, knee, and hip are in-line
- Toes pointed forward and weight in your heels
- Use a 30-60lb dumbbell

Lateral split squats

Lower body

- Keep the shoulders down and back
- Bend over slightly
- Drive the elbows up slightly and back behind you
- Use a set of 5-8lb dumbbells

Bent-over flys

- Bend over 90 degrees
- Keep shoulders pulled back 
- Drive the arms up for a row, then straight back for a tricep kickback
- Use a set of 5-10lb dumbbells

Row kickbacks

- Keep the elbows in for a narrow press overhead

Bicep curl presses

Upper body

- 10 reps each side
- Use a 10-15lb dumbbell

Sit up knee tucks

- 15 each side
- Hold a 5-10lb dumbbell in your hand
- Drive the elbow to knee

Single side bicycle crunches

- Perform half sit ups
- Use a set of 5-10lb dumbbells

Half sit ups

- Lengthen your abs and look up to the sky slowly
- Then round your spine and squeeze your abs, looking down to the floor

Cat/cow pose

- Start in a high plank then send your hips back slowly
- Next move into an updog, lengthening your abs and keeping your shoulders down, away from your ears

Downdog updog pose

Abs & stretching

60 Minute Full Body (Weighted)

30 Minute Hips & Glutes

60 Minute Upper Body & Abs

45 Minute Mobility

Molly behm

Loved it! You are doing cardio and total body toning at the same time, quick and effective! 💪🏼🔥❤️

Elena

30 Minute Cardio Tone

Killer!! Burns every inch of your booty in so many ways and targets abs so good while keeping your heart rate up through the entire workout. You feel amazing at the end! 🤩💪🏼

60 Minute Full Body (Weighted)

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