Name: Playbook - Allegra Paris - 60 Minute Full Body (Weights & Bands)
Uploaded: 2023-06-14T12:59:04.619Z
Duration: 60 min
Description: 60 Minute Full Body (Weights & Bands)

Here’s a 60 minute workout targeting your entire body using a set of light and heavy dumbbells plus bands!

High knees

Butt kicks

Squat jack taps

- Complete as many full push ups as you can before modifying!
- Aim your elbows 45 degrees

Push ups

Warm Up

- Use a set of 5-1lb dumbbells 
- Chest up & weight in your heels

Weighted squat jumps

- Use a set of 10-20lb dumbbells
- Toes forward, keep your weight in your heels 
- 10 reps each side

Lateral split squats

- Use a set of 8-10lb dumbbells
- Start with a straight-leg deadlift (shoulders and hips back, slight bend in the knees) then curl and overhead press

RDL, curl, presses

- 15 reps each side 
- Avoid arching your back

Kickbacks

- Reverse lunge into a calf raise (coming up on your tippy toe)
- Use a set of 10lb dumbbells

Reverse lunge tippy toes

- Use a 15-30lb dumbbell
- Keep your weight in your heels and peel your toes off the floor (this helps place the emphasis on your glutes)

Weighted heel glute bridges

- Stretch your hips & glutes
- Bring your front knee to the center of your chest, creating a triangle

Half pigeon pose

Lower Body

Plank up downs

- Use a set of 8-12lb dumbbells 
- Make sure to bend over 90 degrees

Row kickbacks

- Use a set of 5-8lb dumbbells
- Stand wide, toes turned out

Sumo squat heel raise bicep presses

- Use a set of 8-15lb dumbbells 
- Stand slightly toward (not fully up straight)
- Tiny hinge in the hips

Upward rows

Upper Body

- 10 reps each side
- Try to stretch your hip flexors on the raise

Knee tuck leg raises

- Use a 5-8lb dumbbell 
- 15 reps each side 
- Elbow to knee

Weighted bicycle crunches

- 15 reps each side
- Use a set of 5-8lb dumbbells
- Don’t let your chin touch your chest, elongate your neck

Weighted cross toe reaches

- 10 each side
- Treat it like a Cat Cow movement (arching then rounding the spine)

Bird dogs

Downdog updog pose

60 Minute Full Body (Weights & Bands)

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 (Weights & Bands)

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