Name: Playbook - Baylee Pinon - Full Body Sweat
Uploaded: 2023-09-29T19:39:24.394Z
Duration: 45 min
Description: Full Body Sweat

LoLo

- 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

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

1. Holding dumbbells up by your ears, elbows tucked. 
2. Keep your core tight and torso up as you step back to complete a reverse lunge, dropping your back knee towards the ground.
3. Exhale as you stand bringing your feet back together, while pressing the dumbbells straight up towards the ceiling.

DB Reverse Lunge + Press

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Row

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand u
- Bring the other leg up behind you
- Step down with control and repeat
- Complete desired reps then repeat on the opposite side

DB Step Ups

1. in a lunge position, hands on the hips, chest up.
2. Drop the hips towards the floor bending both knees. 
3. The back knee should go towards the floor and the front knee is slightly angled outward away from the midline 
4. Keep it a pulse and never straighten the legs all the way

Pulse 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

1. In a squat stance, wider than shoulder width, toes rotated 30-45 degrees away from the midline.
2. Extend the arms with the weights to the floor, by dropping the hips but keeping the chest up.
3. As you stand bend the elbows so you perform a hammer curl for the biceps.
4. As you lower back down to the squat straighten the arms back down to the ground

Sumo Squat to Hammer Curl

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

1. Using a bench or chair, kick your legs out in front of you, palms facing your butt. Torso is tight so you are in a straight line.
2. Slowly bend the knee drawing that knee towards the chest.
3. Place back on the floor and repeat on the other leg.

Bench Knee Tucks

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

Community

More workouts from Baylee Pinon