Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:45.991Z
Duration: 60 min
Description: Full Body

You made it to Wednesday which is one of my absolute favorite days for workouts because it's full body! It's normally a quicker workout and I feel really amazing after I've hit all my major muscle groups in one workout!
I hope you enjoy it! If you do, do me a favor and leave me a rating as you swipe to complete it! Thanks so much

(16 total- 8 each side)
- 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

- Start in a high plank position with your hands on the dumbbells
- Your body should be in a straight line with the hands directly below your shoulders, feet out long below the hips with core and booty engaged
- Alternate rowing the weights up and go into a push up

**This is a really advanced move so here are a couple modifications
1. If you can't grab the weights, place your hands on the ground then pull the weight for the row and just place your hands on the ground for the push up
2. Do the movement kneeling! Place your knees down keeping a good angle in your lower body and complete the movement on your knees

Renegade Row with Push Up

- Stand with feet out wide and grip the handle of the kettlebell  *if using a dumbbell hold one head of the weight*
- Squat down bringing the KB through the legs. The back should be flat and you should be leaning forward slightly with knees bent
- Swing the weight through the legs and up to about chest height

KB Swing

Circuit #1

(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

(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)
- Come down into a side plank position with your feet stacked and elbow below shoulder for stability
- Raise your hip up off the ground holding your torso up as well
- Hold your opposing arm up with a light dumbbell (I'm using 5lb) extended
- Bring the weight down and at the same time you are lowering the weight twist your body inward taking the weight underneath your body then come back up
*MODIFICATION-#1 Place you bottom leg back 90deg for better stability
*MODIFICATION #2- Try the exercise without weight first, then when you feel ready add the weight

Rotating Plank

Circuit #2

- Start with weights in front of the legs, feet hip width apart, shoulders back, chest out and core engaged
- Come down to RDL position with the weights to shin level
- As you return to start position bring the weights up to the shoulders then hinging at the hips take booty back and down to a squat

RDL to Squat

(15 pulses each side)
- lie on your side and take top foot up to the front of the body
- pulse the bottom leg up raising it up and down

Side Lying Adductor Raises

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

Full Body

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