Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:46.001Z
Duration: 40 min
Description: Full Body

This is by far one of my favorite full body workouts! This one was so fun to do!
Starting with a Tri-set of full body exercises and going into a HIIT circuit then ending with some core work. You're going to love it

- Start by standing in a narrow position with feet together holding the weights in the midline of your body
- Step one foot out wide, pushing the booty back and keeping the knee level with the ankle and behind the toe
- Once in a side lunge, curl the weights up toward the shoulders for a bicep curl and bring the back down as you step back to center

Lateral Lunge to Curl

- 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

- Start by placing your weights on the floor by your feet.
- Squat down to pick up your weights for a suitcase squat
- Come back down and drop the weight then walk your hands out to a high plank position.
- Walk back to standing, repeat.

Suitcase Squat to Walkout Plank

Tri-Set

- Keep the dumbbells above your shoulders so they are loaded 
- Push your hips back as you lower down to a squat
- Knees should be behind your toes and legs come to a 90deg angle or parallel

Dumbbell squats

- stand with your back against the wall and slide down until your hips, knees and ankles are all at a 90deg angle from one another
- keep low back pressed up against the wall by pulling your belly button back towards your spine
MODIFICATION: Don't go down as low, start at maybe a 45deg squat then work to get down all the way

Wall Sit

Set 1

- Start by standing in neutral position
- Take the hands down to the mat and jump legs back into a high plank position
- Press hands into mat and jump feet up to just outside the hands
- Stay in a froggy squat position and take hands off the mat then back down jumping legs back again into a high plank position
- Repeat movement

Frog Burpee

- Place a resistance band above your knees on your lower quad
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Set 2

- Stand in a neutral position with weights down by your sides
- Squat down by hinging at the hips, pushing the booty back and keeping the knees behind the toes
- The weights will stay by your sides as you squat
- Coming up from the squat bring your weights up to your shoulders and as you stand press the weights above your head for an overhead press
- repeat the movement

Squat Thruster

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

Set 3

- 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

- 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 (30s each side)

- Start in a high plank position with hands below shoulders and legs out long with feet a little wider than hip width apart
- Move down into a low plank position by replacing your hands with your elbows
- Continue the motion moving back and forth for the duration of exercise
*TIP- Make sure to keep your core engaged and hips pointing straight down to the floor.

Up Down Plank

- Lie supine on the floor and bring your legs up to a 90deg angle and arms straight out
- Extend right arm and left leg out long, then back to center and alternate sides
- Make sure to keep the low back pressed into the mat helping to keep your core engaged
- You can take this move slower taking a deep belly breath in between each move

Full Body

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