Name: Playbook - Baylee Pinon - FULL BODY SWEAT
Uploaded: 2023-09-29T19:39:24.403Z
Duration: 45 min
Description: FULL BODY SWEAT

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders, whether you will switch the kettlebell to the opposite hand
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
- Alternating back and forth each rep

Alternating KB Swings

- 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 at the top
- Lower with a slow and controlled movement, reversing the rotation back to starting position

Arnold Press

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

1. Stand upright holding a single dumbbell behind your head with both hands, elbows pointing out.
2. Exhale and extend your arms upwards to raise the dumbbell overhead.
3. Continue until your arms are fully extended overhead and straight, making sure you do not allow your upper arm to move.
Inhale and then lower the dumbbell, returning to the starting position.

DB Overhead Tricep Extensions

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

DB Bicep Curls

- Stand tall, holding a dumbbell in each hand
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB Straight Leg Deadlifts

1. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. 
2. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. 
3. Your triceps should stay still; only your elbow moves. Guide the weight upward until your arm is straight, pause, then lower back to 90 degrees

DB Tricep Kickbacks

1. Get into a table top position on an exercise bench or on the floor (a bench is better as it means you can extend your arm fully).
2. Holding a weight in your left hand, straighten and lift your right leg so it is parallel to your back.
3. Squeezing your glutes, hamstrings and core, hold this position whilst you bring the weight up to your body.
4. Slowly lower the weight back down and repeat for repetitions.
Repeat on the other side.

BIRD DOG ROWS

1. With your body on an incline using a bench or box etc. Place your wrist directly under your shoulders.
2. Your body should be in a straight line, nice and tight.
3. Slowly lift your opposite leg and arm as if you're being stretched in opposite directions.
4. Don't think UP think reach OUT
5. Slowly bring your foot and hand back down and repeat on the other side.

MODIFIED BIRD DOG

1. Being lying on the floor with your hand on the floor and shoulder stacked above your hand. The bottom knee is bent on the mat and the top leg is long.

2) Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try to to not let your hips rise or drop. Repeat on the other side.

Modified Side Plank

FULL BODY SWEAT

Olivia

So good! First workout back currently 15weeks (had to take a break due to bed rest from 12 weeks to last week) but danggg this was a perfect start to getting back in routine 🙌🏽

FULL BODY SWEAT

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