Name: Playbook - Christina Shepherd - Full Body & Core
Uploaded: 2025-10-25T17:25:06.168Z
Duration: 30 min
Description: 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

Angela

Lyndsey

Love this!! Always thought I needed to workout an hour or more to get a good workout in, but this only took 30 mins and I still feel I got a good workout in!! So nice when you have a busy week! Thank you 😊

Barbara Farrell

Julie

Sally

This workouts was absolutely killer. Proof you don’t need fancy moves or a lot of equipment to get an effective workout in.

Do 10-12 reps per exercise going through them all as a circuit. Perform 3 Rounds.

1.)Sumo squat + front raise 
2.)Deadlift + shoulder extension 
3.)Reverse lunge + row
4.)Squat + single arm overhead press
5.)Dumbbell pull over + bridge

Workout talk through

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat. 
- As you Stand up to full extension, raise the dumbbell in front of you to 90 degrees. -Then lower back down and go back into squat position. 

You are not swinging the weight.

Dumbbell sumo squat + front raise

- Begin with dumbbell in each hand and feet hip width
- Engage your core and lean your trunk forward as you slightly bend your knees keeping dumbbells close to your body. 
- Keeping your core engaged, extend your arms behind you in a controlled manner. Lower them back down and stand back up into starting position.

Dumbbell deadlifts + shoulder extension

- hold dumbbell at your side
- With a slight forward trunk lean Step back and bring your knee down until both legs are at 90 degrees
-Row the dumbbell towards your hip. Lower it back down 
- Return to starting position in standing. 
- Repeat all reps before switching to the opposite side.

Dumbbell reverse lunge + row

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press one dumbbell overhead
- Lower the dumbbells back to your shoulders repeating the squat and press up on the opposite side.

Dumbbell squat + alternating overhead press

- Lay on the floor with your legs bent
- Engage your core and inhale as you allow your arms to go overhead, exhale as you pull it back down in front of you and then Push through your heels bringing your hips up. 
- Inhale as you Lower back to starting position. 

***This can be done without a weight as well.***

Glute bridge + dumbbell pull over

Full Body & Core

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

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!

Sonja

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

Full Body & Core

Community

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