Name: Playbook - Ashley Ta - Full body
Uploaded: 2023-01-13T16:58:06.780Z
Duration: 40 min
Description: Full body

Lexi Cummings

- Begin with your back to the to cable machine (I like to get close enough where my back is on it for extra stability) and hands over head, elbows bent 90 degrees
- Pull rope/bar cable so that elbows are straight, slowly return to start.

Cable overhead triceps extensions

- With back supported on a bench,
hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
(For this, challenge yourself with your medium set of dumbbells. I have reps set for 8. But if you’re using a heavier weight, push for 6-8 reps!)

Dumbbell seated shoulder press

Standing with your feet in a wide stance, turn your toes outward.
Squat down into a sumo squat, press with your heels back up to standing and turn your toes straight ahead and perform a regular air squat.
This is one rep! 

The only thing that should be moving/turning is your toes.
Keep your core tight and it will help with your balance.

Body weight sumo to air squat

Using the cable machine, lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down towards your things, engage your lats
- You control the weight on the way up, don’t let it drag you.

Cable straight arm pulldown

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Time to hit some cardio! Power walk on the treadmill (if you have an incline, bump it up to 3.5 incline). Walk for 20 mins with a 5 min cooldown (25 mins total)

You can also use the stair master, spin bike or elliptical machine.

If you don’t have a treadmill, go outside for a walk/jog/run.

Let’s just move the body! You can do it!

Full body

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