Name: Playbook - Dr. Robin B - 20-Min Home Full Body Burn
Uploaded: 2023-01-23T05:39:14.856Z
Duration: 20 min
Description: 20-Min Home Full Body Burn

Danae

Rose

Angie

Ok get back into the Wk out route good for 1st day.

Alexis Porter

Beach bodies are made in the winter! Quick & easy 20-Min Full Body Burn from Home!  (30 secs on, 10 secs off)

-Warm-Up Hip Flexors

Circuit #1
-Reverse Lunges to Front Raise
-RDL to Standing Row to Fly
-Double Row to Double Overhead Press

Circuit #2
-Single Leg RDL 
-Front Squat to Single Arm Alternating Row
-Around the World Single Lunges

Warm-up Hip Flexors

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With both arms starting by your side, slightly lift them up to eye level as your knee touches the floor
- Reverse the movement back to starting position 
- Complete desired reps then repeat on the opposite side

Reverse lunge to front raise

- Start with the dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

RDL to Standing Row to Fly

- Remain bent over and come down with a neutral spine
- Pull the dumbbells up 2x while engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Bring hips forward to stand up straight
- Slightly tuck your elbows
- Lift your arms up to 90 degrees and press the dumbbells up until you reach full extension
- Keep your core tight

Double Row to Double Overhead Press

Circuit 1

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Single Leg RDL

- Hold dumbbells at shoulder height
- Bring both feet together 
- Push your hips back and keep your chest up as you squat down
- Reach parallel and extend your legs to come up
- Jump and land with feet apart 
- Bend over and come down with a neutral spine, bring dumbbells down in between your legs
- Pull the alternate dumbbells up while engaging your lats 
- Keep your core tight focus on a slow controlled movement

Front Squat to Single Arm Alternating Row

- Keep your chest up holding two dumbbells by your sides
- Take a wide step lunging to the sideway and swing both dumbbells outwards up in a “C” shape until both dumbbells are above your head
- Use leg to push yourself back up out of the lunge while sweeping both dumbbells in a downwards “C” motion 
- Bring both feet together and keep your chest up while holding two dumbbells by your sides
-Repeat on the opposite leg

Around the World Side Lunges

Circuit 2

20-Min Home Full Body Burn

Super hard. Definitely not for beginners but it was a good workout.

Sashareen

Even though I enjoyed this workout. I didn’t feel like it was truly beginner friendly. It was more like intermediate to me.
I am a little older and have not worked out in a long time so it was a challenge for me. I would have liked to have seen some modifications for some who is like a level 1 in fitness.
Thank you

Jacquie

Chris

Beginner Burn

Ebony

Booty + Hams At Home (w/ Weight)

Well damn.... the most sweat out of all. No wonder it's HIIT

20-Min Lower Body HIIT

I love these workouts. If you’re used to workout at the gym, have a pair of dumbbells to add weight when needed! I

Silvia

The donkey kick video was actually a fire hydrant 😅

20-Min Home Full Body Burn

Community

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