Name: Playbook - Christina Shepherd - Core + Full body
Uploaded: 2025-10-25T17:25:06.133Z
Duration: 30 min
Description: Core + Full body

Raven

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

Sarah

Fantastic, so helpful, and exactly what I need—just a quick visual demo of each move with the written description but NOT a whole video (those bore my adhd brain). I look at the demo, leave the phone in front of me for reference, and work out while watching something on tv that engages me. It’s perfection for someone who’s despises working out.

Sheetal

Simran

Gunjan

Ileana

Kellie

Fantastic workout. I did 4 reps of each bc I had a few extra minutes!

Jessica

Alicja

great exercise! did this with other exercises and definitely felt the burn

Sharon

mary macdonald 

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

Robi

Chel

Meagan

Full Body with dumbbells

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

30 minute - 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

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!

Core + Full body

Community

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