Name: Playbook - Christina Shepherd - 30 minute - Full Body
Uploaded: 2025-10-25T17:25:06.120Z
Duration: 30 min
Description: 30 minute - Full Body

This machine is so good for my back. Hits the areas it needs to but i feel safe doing it.

Chel

This is a circuit of 4 workouts all done at the cable machine. 
1.RDL 
2.Pull downs 
3.Front squat
4. Rows
12 reps of each. 
3-4 rounds depending on ability level.

Start facing the cable machine with it at the lowest setting. 
Gripping the handles, come into a standing position and take a step backwards. 
Then slowly lean forward keeping your core engaged letting your knees and hip bend feeling your glutes and hamstrings engaged. 
Then return to upright  position.

Cable RDL

With cable machine at head height, grip the handles and pull down towards your hips with straight elbows  keeping your core engaged. 
Exhale as you pull down and inhale as you raise them back up.

Cable pull down

- Hold the cable attachment in goblet position
- 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

Cable goblet squat

- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

Circuit 1

30 minute - Full Body

Robi

Meagan

Full Body with dumbbells

Raven

I loved this workout ! Simple and easy to understand and follow but you will definitely feel it the next day lol

Sarah

Core + Full body

Great workout when pushed for time. Hits all muscle groups 💪 🙌❤️

Liva Baumane

I wish there were more modifications. For example on the sumo squat front raise with the twisting of the db I could do the squat the db raise but the twisting motion bothered my lower back. So I did the raise motion and skipped the twisting. And the reverse lunges I could do on one side but struggled with the other side. So should I eliminate the weight and just do reverse lunges and slowly introduce weight?

Lisa

sumo squat definitely most challenging for me!  Great mix of fully body movements!

Angela

Full Body & Core

Jessica

I realized for the first time that I didn’t recover fully from a full body workout yesterday- in my legs - so I had to pull in a couple upper body moves instead to replace a couple lower body moves! I think I need to start alternating !?  Feeling stronger tho

Lyndsey

Sonja

Challenging without being exhausting. Great for keeping the momentum going on a busy day with kids!

30 minute - Full Body

Community

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