Name: Playbook - Dora Antal - Full body workout 🔥
Uploaded: 2022-10-25T09:15:23.980Z
Duration: 30 min
Description: Full body workout 🔥

In this workout session you have the option to train outdoors.
The only thing you need is a step.
The format is As many rounds as possible (AMRAP)  in 3 rounds.
That means you are going to repeat the exercises following the repetition numbers , without rest in-between and complete as many rounds as possible until the round is over. 
You are going to do this 3 times , decreasing the time by 2 min every round and also decrease the number of reps by 1 in every round. 
First round 8 min
1 min rest
Second round 6 min
1 min rest 
Third round 4 minutes

Enjoy 🔥💪🏼

In this workout session you have the option to train outdoors.
The only thing you need is a step.
It is a full body workout that is going to work all your muscles
Enjoy 🔥💪🏼

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down

Lateral step-ups

- Place your hands on the floor on front of you
- Hop back, hop forward 
- Return to the initial position
Tricep push up optional.

Modified burpee

- stand a few inches in feont of the box/ stwp with one foot up then switch your legs constantly

Fast feet

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

-start in a squat position as you jump open up your legs and arms as wide as you can and land in a squat position

Star jumps

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position

Squat to curtsy lunge

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
Switch leg halfway

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

AMRAP lower body focus

Full body workout 🔥

Zsofia

Warm up

I’m definitely all warmed up now 🤣👍

Claire

HIIT + Upper body

Dora

First and second block was together and 3x60 sec. Exercises are choosen smart, exactly what i just needed 👍

Full body workout 🔥

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