Name: Playbook - Christina Shepherd - Core + Full body
Uploaded: 2026-06-13T17:16:54.211Z
Duration: 30 min
Description: Core + Full body

That was rough! Those bear planks were so hard! Good full body workout for this beginner!

Kirsten

Dumbbell only routine focusing on core and full body! 
2 circuits in this workout. 
You can do them 3 times through for a 30 minute workout or 4 times though to make it longer.

Perform one set of each exercise one after another without resting in between. When you are finished, rest 90 seconds before repeating the circuit.

- With a dumbbell in one hand outside your legs 
- Perform a deadlift with the dumbbell and lower back down. 
- Repeat for desired reps

Unilateral deadlifts

- in half kneeling hold one dumbbell at your shoulders 
- Press the dumbbell up to full arm extension and then lower to the opposite shoulder. 
- Then repeat to go back to the opposite side.

Half kneeling shoulder press

- Exhale as you push through your heels raising your hips off the ground as you pull dumbbell down in front of you. 
-Inhale as you lower your hips down and the dumbbell back to the starting position.

Dumbbell bridge chest press

Circuit 1

- Raise plate until you reach shoulder height
- Pull the plate to your chest
- Explosively press the plate forward
- Keep your core engaged
- Lower with a controlled movement
- Do not rest on legs at the bottom

Plate front raise + press out

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up one dumbbell at a time. 
- Come down in a controlled motion

Dumbbell bent over row alternating

Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground. Keep your back flat, your legs hip-width apart and your arms shoulder-width apart. Lift one arm and pull a dumbbell through to the opposite side. Then lift the other arm to pull it back.

Bear plank with dumbbell pull through

Circuit 2

Core + Full body

Rib Flare Correction

Loving the serratus work. Prefer 4-5 moves for a core circuit but this is good. Would love to see more rib flare content incorporating different moves serratus, pull apart and band palloffs etc.

Pembie 

Weighted Deep Core

Emma

Butt & Gut

Booty&Core

Deep Core Reverse Planks

Only had time for one set of each but - wow - I really felt these. Adding this weekly!

AmyK

This one with the ball is one of my favorites! I feel so stable with it

Lindsey

Deep Core /Pelvic Floor

I subscribed March but didn’t start right away, been sick and stopped working for almost two months and finally started working out. I’m here for your core workout, but also love your full body and glutes. So I alternate with my other personalized program or if I have more time I’ll incorporate cause i really love it.

Christine

Love the detail instructions and felt great after!

Jaime

Deep Core & Hip Mobility

Victoria

This was no joke! Those leaning bird dogs are tough

Jhordynne

Kristen McCutchen

Deep Core - No Equipment

Did four rounds of back to back exercises and then took a rest break after the third exercise. Tougher than it looks!

Standing Deep Core

Posture & Deep Core

Turned the last exercise into a balance exercise too. Liked this one!

Deep Core- No Equipment

Deep Core

Danielle

Marisol

Deep Core - No equipment

Kelly

Love that I had to hold the block. It helps activate the core muscles. And my hip flexors were on fire!🔥

Maya

Deep Core with a Block

Deep Core with band

Perfect workout while on vacation! Brought a band with me and voila!

Butt & Gut with a band

Good set! I added a weight and a band for most exercises

Nansi

Butt and Gut

This one was really tough. I can see where I need to increase strength just to maintain form by the very end.

Deep Core with a chair

Deep Core with a weight

I’m not sure if I felt the heel slide move much, but the other exercises were good

Deep Core & Abs

christie

Hey I was wondering about the banded March. I get cramps in my hamstrings when I do that exercise. Also I have weak wrists and I’m wondering if you have an adjustment for the last exercise?

Izzy

Deep Core with a Band

Gut & Butt

I love the instructions on repeat! I keep it playing the whole time to remind me of the core engagement

Storm

I’m starting from 0 again. This was intense. Thank you!

Deep Core- No equipment

love good floor sets like this, no equipment 🔥

Angela

Deep Core and Abs

Loved this with a med ball. Lots of stabilization. ❤️

LeAnne

Good , I recently (2 weeks ago) had some pins removed from a 4 level fusion a year and a half ago. I was really enjoying your core program and hourglass program. I was still having weird pain and after various tests my surgeon felt it was the hardware….more CT’s ,X-rays and yes ; compromised hardware. I have been advised to lift no more than 5lbs overhead or more than 10 mins of cardio (walking). So frustrating and I am impatient . I’ve been doing the standing ab/core workout and the quick upper body or the dumbbells only workouts. Do you have any recovery workouts you can recommend ? I would greatly appreciate your advice. Thank you,Christie

Standing Core Routine

Nicole

Advanced Weighted Core

Fun workout …. Except for the last one!!! That one is not an easy feat!

So good! Especially loved the pullover march and heel drops!

Bree

Weighted deep core

I hadn’t tried a reverse plank with a leg lift in a long time (wasn’t able to do it last time I tried) but I could do it today - I love this evidence of my core getting stronger!

That was a great core stabilizing workout after week 11 from ACL surgery.

Yvonne

great instructions - still working up to a decent double clamshell but finally rocking the reverse plank left lifts and marches (which I struggled with just 2 months ago!) so that gives me hope

Hourglass Core Workout-no equipment

Definitely shaking by the end of this. Good workout!

Weighted Core

I really like this one for the lower tummy and hip flexors.

Core & Upper

Love this one! I did it on Instagram before I joined here

Ashley

My wrists are dying! Haha. It helped to really stretch them out in between sets.

Miriam007

this was a great set of exercises, really gave me a boost today

Veronica

Full Body & Core

Fabulous! Perfect core workout for getting back in shape after chemo.

Claire Spurlock-Cohen

Loved it! I was surprised at how enjoyable this was - while being really attainable to do consistently.

So effective i love this so happy i found you. Im a mom of 3 my last baby is only 13 months and adding this work out to my routine have people asking me if got surgery done 🥹

Ileana

Beginner core routine

Beginner Core

Please include any modifications. I have a large body, specifically a large belly, and am just getting back into working out so mods and specifics like foot placement are helpful to make sure I'm doing it correctly and safely. Also stretching do you do that after weighted exercises or after cardio? Do you have a stretch sequence on this app?

Core + Full body

Community

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