Name: Playbook - Ashley Palmer Fitness - Full Body Blast
Uploaded: 2024-03-11T03:12:20.364Z
Duration: 60 min
Description: Full Body Blast

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

Samantha

You are going to love this full body workout! 
You've got 2 sets of upper, 2 of lower then an ab finisher. Get ready to sweat it out, it's a good one
Be sure to rate it when you swipe to finish!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- start by standing with feet about hip width apart or a little more narrow
- hold one of two dumbbells loaded either at the chest or on the shoulders
-step one leg out about a foot lengths distance away from the body and squat
- it will be more narrow than a regular lunge
- alternate sides

Narrow Lunges (body weight)

- Place hands a little wider or just under the shoulders
- Step feet back making sure to create a straight line from your shoulders down to your heels
- Take elbows out 45deg or straight back for a tricep push up leading with the chest/nose
- Make sure to keep your back flat and core engaged
MODIFICATION- Place knees on the floor to do a kneeling push up

Incline Push Up

- Come down into the floor with your hands directly below your shoulders. *To help reduce pressure on your wrists, try digging your fingers into the floor.
- Extend the legs straight back keeping the feet level with your hips
- Your back should be flat and booty tight as you engage your core. Hold for duration of exercise

High Plank Hold

Warm Up

- 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

(10 each side)
- Come down on the bench in an inclined plank position with the feet out away from the bench and the hands resting on the edge 
- Keep one hand on the bench and grab a single dumbbell with the other
- Make sure the body makes a straight line by keeping the back flat, core engaged and pelvis tilting inward
- Pull the dumbbell in toward the body and take the elbow straight back squeezing the shoulder blade
- The elbow should come straight to the side of the body

Incline Plank Row

Upper Set #1

- Sit on the edge of a bench or chair with the dumbbells held up to square of 90deg position with elbows out wide
- The dumbbells can be turned in slightly at an angle
- Keep the core engaged and be careful not to over extend the low back when you press the weight above your head
- Begin pressing bringing the weights up and together then back down

Seated Overhead Press

- Stand in a neutral position with core engaged, torso tall and shoulders back
- Take dumbbells out wide with palms supinated and elbows tucked just behind the back
- Curl weights up to shoulders then back down
- Pivot at the elbows bringing the weights in front of the body to a narrow curl position and curl up again
- Alternate wide to narrow curl

Wide to Narrow Curl

Upper Set #2

- Place dumbbells or plate on ground and elevate your heels up. This engages your hamstrings and booty more!

Wide Elevated Squats

( 6 reps each side)
- Hold dumbbell at chest level or goblet style
- Step one leg up on bench making sure the entire foot is on the bench
- Bring opposite knee up to a marching position then take that same foot back down to the floor
- Then bring the foot that was on the bench back to a reverse lunge

Step Up to Reverse Lunge

Lower Set #1

- With resistance bands around the knees and dumbbells in hands stand with feet hip width apart and shoulders back
- Step one foot behind the other in a curtsy squat keeping both toes pointing forward and come back to center
- Alternate sides

DB/Band Curtsy Squat

- Grab one dumbbell and hold one head or end of the weight
- Stand in a widened stance with feet slightly pointed out (plie)
- Keeping torso tall and shoulders back let your arms fall down straight as you hold the weight down in between your legs
- Squat down into a sumo squat making sure to go straight down tucking the pelvis under (unlike a normal squat where you hinge your hips and glutes back) and jump back up
- Land softly on your toes after each jump

Sumo Pop Squat

Lower Set #2

Grab your mat for some extra cushioning and get ready for your core to burn! You've got 4 exercises at 30sec each going 4 rounds. You can add weight to any of them or keep them body weight.

- Lie supine on the floor with arms and legs extended out
- Engage your core and come to sit up reaching to your opposing toe and come to lie back down
- Alternate tapping toes for duration of exercise

Pilates Toe Touches

- Sit down on the floor leaning back to a C-sit position enough until the core is engaged and your feet come off the ground
- Take a single dumbbell back and forth from side to side staying engaged in the core the whole time
TIP- Make sure your chest is pushed out and shoulders are rounded back to help engage upper core muscles and keep the low back from rounding
MODIFICATION- Keep heels planted on the floor for better stability or eliminate the weight

Russian Twist

- Come down onto your side with your bottom leg bent back at a 90deg angle.
- Make sure to keep your hips stacked and your elbow below your shoulder for stability
- Take your top leg out straight keeping the foot off the floor and extend your top arm out above your head
- Pull the knee and elbow in together creating a crunch in your oblique and extend back out

Oblique Crunch in Side Plank

- Sit on the floor placing your heels down with toes up to start
- Grab the back of your knees, roll the shoulders back with chest out and lean back taking your feet off the floor
- Lean back enough to where your core just begins to shake or is engaged and lower legs are parallel to the ceiling.
- Take your hands off the floor and extend them to the sides of your legs. Hold for duration of exercise

Full Body Blast

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