Name: Playbook - Cate Sanders - FULL BODY-23 minutes
Uploaded: 2025-09-16T02:48:26.110Z
Duration: 23 min
Description: FULL BODY-23 minutes

This is a super fun full body workout(in my opinion), with lots of progressive variations. As always, modify where 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

Each circuit includes 3 variations of 1 exercise. For 30 seconds you will do the first variation, for 20 seconds you will do the next harder variation, and for the final variation, you will go all out for the last 10 seconds. Rest 30 seconds, and complete 3 rounds.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
*Modification: Air squats(no jump)

Squat Jumps

- 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

Circuit 1

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Low Plank

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Circuit 2

- 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

-Start with feet together
-Take a large step out to the side
-Sitting hips back, stepping leg knee bends, while other leg stays straight
-Step back up with feet together
-Repeat on other side
-Alternate for desired reps or time

Lateral Lunge

-Starting in a lunge position
-Powerfully driving up off the ground, and then quickly switching legs mid air, landing in a lunge on the opposite side
-Repeat for desired time or reps
*Modification: Alternating back lunges or lunge step

Jump Lunges

Circuit 3

- Place hands on an elevated surface to create an incline
- 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

Incline Push-Ups

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders, place toes on a box or step behind you to elevate legs
- 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

Decline Pushups

-Push up position
-Lower down to bottom of push-up and hold
-Remain there for desired time or capability

Bottom of Push-up Hold

Circuit 4

FULL BODY-23 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-23 minutes

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