Name: Playbook - Aubree Aldous - Full Body
Uploaded: 2023-04-13T02:50:34.916Z
Duration: 40 min
Description: Full Body

Bree

Celene

Complete as many rounds as possible in the set time.

- Perform a kettlebell swing to shoulder height
- Repeat for desired reps

Kettlebell swing

- Perform a burpee
- Hop over the dumbbell, bar, etc
- Repeat

Burpee hop over

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Hands shoulder width apart and raise to upper chest level

Upright row

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over DB

Circuit 1 - AMRAP

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Raise hips off the ground to a bridge position
- hands to your sides
- with weight in heel, walk out one foot at a time keeping toes off the ground
- pause in full extension
- walk in one foot at a time back to starting bridge position

Hamstring walk outs

Ski jumps

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

Around the world

Circuit 2 - AMRAP

Db goblet squat + reverse lunge

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Alternating bent over wide row

Frog Crunch

Circuit 3 - AMRAP

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

Wall taps

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- keeping hips on the ground, raise one leg to 90 degrees
- press hands lightly against leg to create resistance
- slowly lower to ground and simultaneously lift alternating leg

Alternating scissor kick

Circuit 4 - AMRAP

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

Full Body

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