Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:45.966Z
Duration: 30 min
Description: Full Body

Okay this workout may be quick but you will be sweating by the end! 
I'm adding a core circuit on the end of mine as well! Go check out the Core Category and pick one to try!

Go 3-5 rounds of the full body circuit

- Start by standing in neutral position with dumbbells down by your side
- Squat down by pushing hips/glutes back, keeping feet hip width apart and squat all the way down
- As you rise up curl the weights up to the shoulders and use your leg strength to stand and press the weights above head
- Repeat movement

Squat to Press

(8 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

- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

(each toe touch is 1)
- 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

- Push your hips back and down as you lower to 90deg or parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat Jumps (bodyweight)

- Start in high plank position with all joints aligned
- Slightly move one hand up and the other down to a staggered position
- As you come down in push up position the bottom arm will hug your body's midline doing a tricep pushup and the upper arm will go outward in more of a chest or 45deg push up
- Alternate hands after each pushup

Staggered Pushup

Full Body Circuit

Full Body

Dumbbell Only Full Body

full body strength

HIIT!

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

Full Body

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