Name: Playbook - Cate Sanders - FULL BODY- 30 minutes
Uploaded: 2025-09-16T02:48:26.114Z
Duration: 30 min
Description: FULL BODY- 30 minutes

This 10x10x10 circuit will have your muscles pumping, heart rate up and sweat dripping! Have some fun with it. As always, 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 10 reps of all 10 exercises for 10 total rounds, as fast as possible. Rest as needed.

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 Jump Squats

- Start in a high plank position, with your wrists under your shoulders and your feet hip-width apart
- Tighten your core, engage your glutes, keep your spine, head and neck aligned
- Hop your feet out to the sides and back in, into a jack motion, while maintaining alignment in core.

High Plank Jacks

- Sit upright on the edge of a chair, step, whatever you can find
- Place your hands beside your hips with your palms face down and fingers off the front edge of the chair
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Dips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
*Modification: Set feet on the floor

Russian twists

- Begin standing with your feet about hip-width apart
- Take a long step back with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step back into starting position with your rear foot
- Repeat the lunge with the opposite leg
- Alternating back and forth for desired reps

Alternating Reverse Lunges

- Lie on your back with your arms out to sides
- Lift your legs and bend your knees at 90-degree angle
- Rotate hips to one side, without letting legs touch the floor
- Alternate sides for desired time or reps

Half Wipers

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat

Box Step Up

- Sit on the ground, leaned back to 45 degrees with your legs extended and elevated slightly off the floor, your arms used for support
- Bring your knees in, while simultaneously bringing the torso up as you exhale
- Reverse the movement back to starting position with control

Seated Knee Tucks

10x10x10 Circuit

FULL BODY- 30 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- 30 minutes

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