Name: Playbook - Ashley Palmer Fitness - 30min Full Body
Uploaded: 2024-01-29T04:27:51.933Z
Duration: 30 min
Description: 30min Full Body

This full body circuit is a killer! But so fun! It'll take you probably around 30minutes so it's quick but effective! You've got 4 rounds, make sure to rest at least 60-90sec between rounds.
All you need is a band and DB's

(15 each side)
- Place a resistance band just above the knees 
- Step one foot back into a reverse lunge keeping the feet hip width apart and drive the back leg up straight into a high knee pull taking the knee as high as the hips and really pulling against the resistance band
- Do one side then the other
MODIFICATION: You can modify by eliminating the resistance band

Reverse Lunge to High Knee

(10 each side)
- Come down into a wide squat position with feet slightly turned out
- Make sure to keep the knees back behind the toes, core engaged and booty back in low squat
- With weight in one side place forearm on the inside of the leg with dumbbell down and other hand placed just inside the leg for balance
- Stay in low squat position for duration of exercise as you curl on one side then the next

Concentration Curl

(30sec each side)
- Lie down supine on the floor with legs up 
- Take one arm back behind the neck with the other arm extended down to the side
- Bring the elbow and opposing knee toward each other, extend back out, then reach to the opposing toe
- Do one side for allotted time then switch sides

Knee to Toe Cross Crunch

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- In one fluid motion press one dumbbell above head and as you do so bring the other dumbbell down to shoulder height
- Continue in back and forth motion keeping chest out and shoulders back
-Keep knees slightly bent and core engaged as to not use lower body when lifting

Seesaw Press

- Come down into a high plank position with your hands below your shoulders and feet out long
- Press your weight onto one side and reach the other hand up to the sky rotating your torso and come back to center

Reaching Plank

Full Body Circuit

30min Full Body

Dumbbell Only Full Body

Full Body

full body strength

HIIT!

I couldn’t finish all of this workout….kicked my butt…It was awesome!

30min Full Body

More workouts from Ashley Palmer Fitness