Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:45.998Z
Duration: 30 min
Description: Full Body

Wednesday's are for full body. I love these shorter workouts in the middle of the week as a recovery and a way to switch things up.

Jump on your treadmill ( or elliptical, bike, rower) for 10min. Start with no resistance at a 0 incline and every minute increase by 1-2 inclines, depending on your cardio machine until you get to 10min. Make sure to walk at a brisk walking pace.

10-min warm up

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

- Come down into a high plank position with your hands below your shoulders, your feet out slightly wider than your hips with you glutes and core engaged keeping your back flat
- You are going to reach with one hand and tap the opposing toe ( or reach towards it) alternating sides
MODIFICATION- You can come down to your knees and reach to your knees for modification

Cross Toe Tap in Plank

- Start with your feet in a widened stance and dumbbell on the floor
- Grab the weight with one arm, bending the knees to lift it up
- Press the weight all the way above your head extending your arm all the way
- Bring the weight down to shoulder height and back up for an overhead press
- Do one side then the other

Snatch to Press

Tri-Set 1

( 10 reps 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

- Sit down on the floor with your heels down and toes up and hands placed by your sides
- Lean your torso/upper body back and as you lean back extend the legs out straight
- Pull the legs/knees in toward the chest bringing the upper body back in to meet them
- Repeat for duration of time

V-Ups

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

Tri-Set 2

- Holding a weight extended overhead, alternate lunging forward
- Make sure to not cross the feet in front of the body keeping the feet hip width apart as you lunge
- Engage the core by bringing the belly button in towards your spine helping with stability
* If you have room to do a walking lunge you may do that instead of coming back to center each time

DB Overhead Lunges

- Lie supine on the floor with your legs straight up from your hips while holding a single dumbbell out from your chest
- Keep the upper back off the ground pushing that weight towards the ceiling
- alternate dropping one leg down then the other keeping the heels from touching the floor
- You core should be engaged the whole time keeping the low back pressed into the mat
MODIFICATION- You can modify by eliminating the weight and tucking your hands below your low back for better back support

Alternating Leg Drop

- Jump to the right taking your left leg back 
- Keep the back leg off the ground
- The jump to the other side alternating legs
- Use your arms as momentum and to help with balance
MODIFICATION: Eliminate the jump by stepping the back toe to the ground and walk it out

Full Body

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