Name: Playbook - Aubri & Liv - 3/26: FULL BODY STRENGTH + CARDIO + CORE HOME
Uploaded: 2024-04-07T17:34:14.009Z
Duration: 60 min
Description: 3/26: FULL BODY STRENGTH + CARDIO + CORE HOME

Goodie ❤️ loved the core circuit but only had time for 2 rounds.

Sandy

London

Warm Up: Incline Walk is optional. You could perform any type of cardio here to get warmed up (jump roping, rebounding, walking backwards, light jog, rowing, etc.) Perform one set of each exercise. Repeat if needed. 

CORE + CARDIO CIRCUIT: This part should take you about 36 mins. If you are short on time, only do the circuit 1-2x. Perform the exercises back to back until circuit is completed. Rest 1 min & repeat 3x.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

Treadmill incline walk

Warm Up + Activation

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to half way up
- Squat back down to bottom of squat
- Stand up to full extension
- Repeat for set reps

Dumbbell Heels Elevated Goblet Squat Pulse

- Perform walking lunges with a double pulse at the bottom of the lunge
* 10 reps each side

Double pulse walking lunges

SUPERSET 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Standing Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

SUPERSET 2

AT HOME: if you do not have an incline bench, perform floor or flat bench chest fly

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- grip the dumbbells with palms facing away from you 
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row reverse grip

SUPERSET 3

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

Plank

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Bring you hand and Heel together in the air
- Alternate on both sides 
- Pick up speed as your get comfortable

Heel Taps

- Start with arms straight out to one side of your body
- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
* 10 reps each side

Straight arm crunches

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Place your arms behind your head
- Raise your legs
- At the top raise your hips off the ground

Reverse crunches

- Sit into a squat position 
- As you raise, use your core to lift one of your legs to at least a 90° angle 
- Return to your starting position and repeat to the opposite side

Squat to High Kick

- Start with your feet close
- Slightly hopping, you will drop down into a wide squat pushing your knees out, facing one direction 
- Hop back up to starting position, facing forward 
- Repeat squat on the other side

Surfer Pop squats

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

CORE + CARDIO CIRCUIT

3/26: FULL BODY STRENGTH + CARDIO + CORE HOME

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who had the NERVE to invent those Copenhagen planks 🥲

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Jenn

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Hannah

4/17: Upper Body Pull GYM

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4/16: Upper Body Push GYM

Natalie

Just barely getting into working out & the videos to these workouts are so helpful! Gives me confidence to go to the gym & I feel like I kinda know what I’m doing:)

Joni

4/15: LOWER BODY GYM

Rachel

I just realized I was supposed to swipe every time I finish! LOL 
BEST app yet! Was a PT all through nursing school (many moons ago) but so out of touch with everything exercise. So glad I found you gals! Thanks for the great content.

Tracy

Annie

4/20: FULL BODY HOME

McKenna

Lexie

Erin

4/18: LOWER BODY HOME

4/15: LOWER BODY HOME

I’m loving this app sm! I’ve been looking for one for so long that matches the way I like to work out and you’re it guys 🥲🫶🏼

3/26: FULL BODY STRENGTH + CARDIO + CORE HOME

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