Name: Playbook - Aubri & Liv - 1/24: FULL BODY STRENGTH + CARDIO
Uploaded: 2024-01-28T20:47:28.584Z
Duration: 50 min
Description: 1/24: FULL BODY STRENGTH + CARDIO

Rachel

Absolutely KILLER! I’m drenched in sweat

Lexie

London

Alison

Abby Cotter 

FULL BODY WORK TODAY! 

Complete all 27 exercises in the full body circuit. The first round is 45s ON 20s OFF. Repeat the circuit again. The second round is 40s ON 15s OFF.

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

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Shuffle your feet side to side 
- While engaging your core, alternate reaches across your body
* 10 reps per side

Alternating side reach

- 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

Warm Up + Activation

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell Goblet Sumo Squat

REST

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell Seated Arnold Press

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
* 10 reps per side

Dumbbell Reverse Lunge

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

hip thrusts

- 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

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

Dumbbell tricep kickbacks

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
* 10 each side

Dumbbell alt. bicep curls

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Place one knee on a bench, one hand in a push-up position. Body parallel to the floor with back straight, one hand holding the dumbbell onto your side.
- Pull the dumbbell up to the side of your chest, keeping arm close to the bodv.
- Lower the dumbbell returning to starting position.
- Complete all reps on one side before switching to the other side.

Dumbbell Single Arm Bent Over Row

- Light on your feet, take three hopping steps to the side
- As you land on the third step, your opposite knee will shoot ip to your chest
- Repeat on the other side

Hut Hut Hike

- Start by lying down with hands close together with dumbbells in each hand
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs
* 10 reps per side

Step Ups

- Support your body off the floor, resting on your toes & hands with arms extended. 
- Raise one arm and the opposite leg straight up off the floor. Try to maintain your body in a straight line and keep your back neutral/flat.
- Hold briefly, then lower back your leg and arm to the floor returning to starting position.
- Repeat with the other arm and opposite leg. - - - Alternate sides with each rep.

* 10 reps each side

Alternating Full Plank

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Bend forward at your waist, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Stand upright holding one dumbbell in both hands at one shoulder with your elbows bent.
- Press the dumbbell overhead, extending your arms fully
- Lower the dumbbell down to the other side to shoulder height.
- Repeat pressing the dumbbell up and over back to the start position. 
- Alternate sides with each rep.

* 10 reps per side

Atlas Press

- Engage your core with your legs extended and your shoulders off the ground
- Continuously alternate scissoring your feet

1/24: FULL BODY STRENGTH + CARDIO

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