Name: Playbook - Ashley Palmer Fitness - Full Body including Upper, Lower + Core!
Uploaded: 2024-01-05T21:11:45.973Z
Duration: 30 min
Description: Full Body including Upper, Lower + Core!

Today's workout is the perfect mix of lower, upper and core.

You are going to do 3 sets with 3 exercises in each set with each focusing on different areas

Have fun!

(20 alternating curtsy)
- place resistance band above your knees about mid quad level
- hold weights down to the sides with shoulders pulled back
- step one leg behind the other, pulse for 3 counts then alternate sides

Banded Curtsy Pulses

(forward and back is 1 rep- 10 each side)
- hold one or two dumbbells up at chest/shoulders
- one one side step leg forward in lunge position then back to center and follow through to back lunge
- in a lunge both legs should be at a 90deg or square position

Forward/Backward Lunges

(10 each side)
- Put resistance band on and come down to lie on your side
- Bend the knees up at a 45deg angle keeping hips, knees and ankles stacked
- Pull hips up to come off the floor and begin pulling the top leg up into a clamshell and back down

Elevated Clamshell

Lower Circuit

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

Alternating Arnold Press

- With shoulders back and chest out bring weight in front of the body
- Alternate bringing the weight up to shoulder height and back down
- Keep knees slightly bent for stability and core engaged

Alternating Front Raise

- come down into a high plank position
- put your body in an A shape position by bringing your booty in the air
- feet are hip width apart and hands are below shoulder joint
- turn fingers inward so they are pointing toward each other
- keeping your head down take elbows out wide as you descend into a push up and come back up

Pike Push Up

Upper Circuit

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

Butterfly Crunches

- with band on your quads sit down in a C-sit position (leaning back slightly to engage the core- it should be shaking a little)
- with arms above head and heels on the floor bring one leg up taking hands on either side of the knee then alternate sides
MODIFICATION- eliminate the band

C-sit Knee Drives

(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

Full Body including Upper, Lower + Core!

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