Name: Playbook - Allegra Paris - 60 Minute Full Body (Weights & Bands)
Uploaded: 2022-05-26T11:26:41.767Z
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)

60 Minute Full Body (Weights & Bands)

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