Name: Playbook - Ashley Thomas - Full Body Circuit
Uploaded: 2024-01-19T23:30:03.919Z
Duration: 60 min
Description: Full Body Circuit

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell/Kettlebell sumo squat

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Step one leg back behind the other leg. Bring your knee down until it reaches 90 degrees. Push through your front leg to bring your back leg forward to starting position. Complete desired reps then repeat on the opposite side.

X 10 each side

Curtsy lunge alternating

Lean back to about 45 degrees and raise your legs off the floor. Rotate the med ball from side to side.

Med ball russian twist

Circuit 1

Position a bar in a rack to about waist height. With your heels on the ground with your arms fully extended.
Your body should be straight hanging underneath the bar.
Flexing the elbow, pull your chest towards the bar, retract your shoulder blades.
Pause at the top then return yourself to starting position

Inverted row

Perform a DB curl then press arms straight up like a shoulder press. Slowly lower down and repeat.

DB Curl to Press

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

X 30-60 seconds

Plank (elbows)

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Full Body Circuit

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