Name: Playbook - Amber Cunningham - MONDAY - Full Body Combos 💪
Uploaded: 2023-04-17T13:58:50.264Z
Duration: 25 min
Description: MONDAY - Full Body Combos 💪

Do 12 reps of each exercise. Then repeat all!

Perform one bent over row, then stand and do a bicep curl.

DB Bent Over Row to Bicep Curl

Get into squat position. Hold this position while you perform a high row.

Squat to DB High Row

Lie flat on back with both legs straight up. Perform a Pec fly while you bring both legs (or one leg at a time) down, contracting the abs, keeping back flat, then pull legs back up as the arms come back to the starting position.

DB Pec Fly w/ Straight Leg Lower

Get into crab position with hands on a set of dumbbells. Dip down and bend arms to perform a tricep dip, then as you press up, shoot hips up and kick one leg out. Alternate legs.

DB Crab Dip Kicks

Start in bear position with knees one inch off the floor. Press back into pick position, then perform a push up. Return to bear position and repeat.

Bear to Pike Push Up

Perform a split stance squat and as you are squatting, press dumbbells out in front and then bring back in to a curl position. Stand and repeat. Perform 12 reps with each leg forward.

Split Squat to DB Bicep Punch

Begin in a static lunge position, slightly hinged forward with a flat back and bring dumbbells up by your side in a 90 degree position. Press dumbbells back to straight arms, constructing the triceps. Complete 12 reps with each leg forward.

Static Lunge w/ DB Tricep Kickback

Balancing on one leg (or toe down for balance), bring dumbbells up and out to the sides, contracting rear delts. Be sure to have a slight bend in your arms. Complete 12 reps on each side.

Stork Stance DB Rear Delt

Perform one plie squat and as you stand, press dumbbells up to a tricep extension.

Plie Squat w/ DB Overhead Tricep Extension

Start by lying face down on the ground. Press yourself up and step or hop into a low squat position (like you are surfing). Go back down to the ground, then repeat squat on the opposite side.

Surfer Burpees

Get into plank position. Drive one knee into the elbow, then bring it across the body to the opposite elbow, bring it back to the elbow you first started with and then bring it back out to a plank position. Switch legs and repeat.

3 Position Plank Knee Tucks

Lie flat on back with one dumbbell. Lift up to a V-up position, then take the dumbbell and twist side to side.

MONDAY - Full Body Combos 💪

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