Name: Playbook - Cate Sanders - FULL BODY- 20 minutes
Uploaded: 2025-09-16T02:48:26.102Z
Duration: 20 min
Description: FULL BODY- 20 minutes

This workout moves quickly! Doing the basics but working them hard! (Modify when needed)

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

Complete the following workout as fast as possible. Start with 20 reps of pushups, goblet squats, sit-ups & narrow squats, followed immediately by 15 burpees. Rest for 60 seconds, then complete 16 reps of each exercise followed by 15 more burpees. Reps decrease by 4 each round, but burpees remain at 15 reps.

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest , hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position
Modifications: Knee Pushups, Incline Pushups, Wall Pushups

Pushups

- Stand with your feet sightly wider than shoulder-width apart, holding a weight at the chest (or simply use bodyweight)
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

Goblet Squat

- Lying face up with legs straight up
- Hold your arms extended overhead
- Curl head and shoulders off the floor engaging core
-Reach arms down legs as you sit up
- Return to starting position under control
*Modification: Crunches

Full Sit Up

- Stand with feet together
- Sit your hips back into squat, keeping weight in your heels
-Press back up to stand

Narrow Squats

- Stand  with your feet shoulder-width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Circuit

FULL BODY- 20 minutes

Did exercises out of order but still got my heart rate up and sweaty!

Gabby

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

FULL BODY- 20 minutes

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