Name: Playbook - Ashley Palmer Fitness - WEDNESDAY - Full Body
Uploaded: 2025-12-29T14:55:15.085Z
Duration: 60 min
Description: WEDNESDAY - Full Body

These foundational full-body exercises are effective because they involve multiple muscle groups and movement patterns. Go light in your weight if needed as these require more endurance. 

In each set you will have 4 exercises. 1- lower, 1 - upper, 1 - combo and 1 - core. 

Do an incline walk on the treadmill or jump on elliptical or stair master to get nice and warm

WARM UP

*Count each lunge
- Start by holding a single dumbbell goblet style
- Stand in a neutral position with the feet about hip width apart, shoulders back and core engaged
- Come down into a low squat, stand back up then take one leg back into a reverse lunge by bringing the toe to the ground and bending the knee down to 90deg or square angle.
- Alternate squatting, reverse lunge, squat, reverse lunge, etc.

Squat to Reverse Lunge

- Hold dumbbells in a pronated position (facing body)
- Pull up to your chest taking your elbows straight up toward the ceiling
- Pull weights up to shoulders and press up

Upright Row to Press

- Grab your dumbbells and set them on the floor beside you
- Come into a wall sit position and grab the weights
- Hold weights down at your sides
- While holding your wall sit, curl the weights up to the shoulders and back down for required reps or time
- Check your form and make sure that your low back is pressed against the wall, feet are directly below your knees and you are down low to a 90deg angle.

Wall Sit Curls

- 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

Full Body Circuit #1

- 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

- Stand in neutral position and hold a single dumbbell
- Curl weight up to chest
- Press weight away from chest extending your arms straight
- Come back to start position

Curl to Forward Press

- Start by standing in a narrow position with your feet together and weights at the center of your body
- Step one leg out wide into a side lunge by keeping both feet pointed forward and pushing the booty back. One leg should be bent at 90deg and the other extended straight.
- Once in a side lunge position, pull the weights in toward the body for a row by squeezing the shoulder blades together with elbows going straight back

Lateral Lunge to Row (10x per side)

- Come down onto your side with your bottom leg bent back at a 90deg angle.
- Make sure to keep your hips stacked and your elbow below your shoulder for stability
- Take your top leg out straight keeping the foot off the floor and extend your top arm out above your head
- Pull the knee and elbow in together creating a crunch in your oblique and extend back out

Oblique Crunch in Side Plank (10x per side)

Full Body Circuit #2

*Count the center squat
- Alternate going from a narrow squat to sumo
- Do a narrow squat
- Step one foot out wide and do a sumo squat

Walking Squat

*count each raise
- Feet hip width apart
- DB's down by sides
- Bring weight straight out to the side, then at a 45deg angle and finally finish with a front raise
- Each raise is equal to 1 rep

3-way Lateral Raise

- 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

- Lie down on your back with your legs propped up
- Hold one dumbbell in one hand with that arm extended with the opposing arm down on the ground for stability
- Push the dumbbell up towards the ceiling as you come to a sit up position. Try not to rely on the opposing arm to lift you up, it's just there for stabilization as it should just slide on the floor as you come up and down

Single Arm Sit Up (10x per side)

Full Body Circuit #3

Choose between an outdoor walk, incline treadmill walk, stair master or elliptical and walk at a steady state keeping the heart rate at 65% of your maximum. 

WEDNESDAY - Full Body

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