Name: Playbook - Ashley Palmer Fitness - 5/13 FULL BODY STRENGTH + CARDIO
Uploaded: 2024-05-13T03:03:47.385Z
Duration: 60 min
Description: 5/13 FULL BODY STRENGTH + CARDIO

Another great full body workout that I loved so much! You are doing 4 super sets and ending with a circuit. 
Enjoy!

10-minute Incline Walk

- As you raise the dumbbells up, squat back by pushing your hips back
- Bring the dumbbells up until you reach shoulder height
- Lower the weights as you stand back up

Front Raise with Squat

- Stand in neutral position with feet close together and a single dumbbell on one shoulder
- Step leg out coming down into a squat keeping the dumbbell on the shoulder
- Push off foot to come back to center and press weight above head for a press
- Do reps on one side then switch to the other side

Lateral Squat to Press (single arm) 10 each

Superset #1

- Start by standing in a neutral position with your dumbbells down by your sides
- Alternate lunging backward for a reverse lunge and as you lunge back bring your weights up to the shoulders for a bicep curl
- Make sure to keep the feet hip width apart as you lunge back making sure not to cross the foot behind causing instability

Reverse Lunge to Curl

- Stand with feet a little wider than hips
- Start with an RDL by hinging at the hips, keeping the back flat and bringing the weights down the shins until you can't hinge hips back anymore. 
- Stand up then bring weights to center for a sumo squat

RDL to Sumo Squat

Superset #2

- Come down to bird dog position
- Whatever side the dumbbell is on, drive the opposite foot behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Bird Dog Rows - 12x each side

- Lie on the floor supine with feet flat on the floor
- Hold DB on hips
- Push hips up into a bridge, come down half way then up again, then all the way down

1 1/2 DB Bridge

Superset #3

- Place resistance band above knees
- Come down on the floor and put your hands behind you in line with your shoulders with the fingers pointing forward and the hips off the floor
- Dip down by taking the elbows back, then pull the legs out against the band for abduction

Dip to Abduction

- Load weights on to shoulders
- Stand in a split squat position keeping feet hip width apart
- Lunge down until both legs are at 90deg
- Explode up pressing the weights above head

Split Squat to Press - 8x each side

Superset #4

Only 1 round of this circuit but you are doing 50 reps of each exercise. You have to finish all 50 of one before you move on to the next!

- Come into a sumo stand position with your weights in the center of your body
- You should be leaning slightly forward
- Bend your knees to come down to a sumo squat and hold it
- While holding your squat you will do a single row on one side then the next and finish with a double row
- Come back to standing and repeat the movement

Gorilla Squat Rows

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward Lunge

- Stand in a neutral position with shoulders back, core engaged, knees slightly bent
- Hold the weights in a neutral position and arms down by sides
- Curl the weights up to the shoulders and back down

Hammer Curl

- squat, lunge, squat, lunge is the pattern
- keeping feet hip width apart come down into normal squat position keeping chest up and core engaged
- as you drive up from squat take one foot forward and one foot back and softly land in lunge position
- repeat
MODIFICATION: Go squat to reverse lunge, squat, reverse lunge alternating legs on the lunge

5/13 FULL BODY STRENGTH + CARDIO

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