Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:45.995Z
Duration: 30 min
Description: Full Body

cardio equipment warm up
full body circuit
interval cardio circuit for a sweaty finisher

Jump on your treadmill, elliptical, bike, etc for 10-15min with a little resistance to get that body nice and loose.

Treadmill Walk

10-15minute Treadmill 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

- Start with having both dumbbells press together above the head
- Drop one dumbbell down and as you do rotate from a neutral position to palm facing out and bring to 90deg position.
- Alternate sides

Drop Press

- Start in a widened stance position holding one dumbbell on one side and other arm out for stability
- Come down into a low squat and as you come back to standing pivot on the foot that is on the same side of the weight
- As you pivot you will press the weight up over head but at a diagonal bringing the arm across the chest/body

Squat to Rotating Press

This is a combo exercise. I'm combining the get ups to a box jump or step up for modification
- Stand a couple feet in front of bench or box
- Go down to your knees first, then stand back up
- Squat low and use your legs to burst up onto your box and step back down
- repeat movement
* If you are modifying, you can step up instead of box jump

Get Up Box Jumps/Step Ups

DB Suitcase Squats

- 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

Knee to Toe Cross Crunch

- Lie on the ground in a supine position
- Lift your upper back/shoulders off the ground with your arms extended back by your ears and your legs off the ground as well forming a boat like pose
- Alternate kicking your feet up and down in a scissor kick movement
MODIFICATION- If you can't hold the hollow body, you can opt for regular scissors by bringing your hands either under your booty or at your sides for better stabilization

Hollow Body Scissors

Full Body Circuit

Jump on your cardio machine or go outside and do the following interval
run 60sec then walk 30sec; repeat 5x

Full Body

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