Name: Playbook - Annie Malone - 30 Minute Tuesday
Uploaded: 2023-04-03T01:46:52.486Z
Duration: 30 min
Description: 30 Minute Tuesday

Love these workouts!!! So much better than some video program for me! I will be sore tomorrow 😂!

Debra

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Rest

- With or without db’s in each hand held at your sides perform jumping lunges
- Repeat for desired time alternating
- Modify as needed by taking out the jump and just alternating legs

Jump Lunges

- Lay on your side with hip rolled forward (very important!)
- Raise your leg laterally and lower with control 
- Complete desired time then repeat on the opposite side

Sidelying hip abduction-left

Sidelying hip abduction-right

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge-left

Dumbbell reverse lunge-right

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

30 Minute Tuesday

Community

More workouts from Annie Malone