Name: Playbook - Eliza Katoa - 30 MIN OPTION: Full Body
Uploaded: 2024-05-13T05:28:36.544Z
Duration: 30 min
Description: 30 MIN OPTION: Full Body

Perform the movements consecutively. Rest as needed and repeat 3-4 rounds total!

Scorpions

Cat cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Deep squat hip openers

Deep squat chest openers

Half kneeling hip flexor stretch (15 each side)

Runners lunge upper body rotations (5 each)

Bent over arm swings

Bent over thoracic rotations (10 each)

Single leg calf raise (15 each)

Standing hip openers (5 each)

Standing hip closers (5 each)

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Full Body Warm-Up + Mobility

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

Start in a wide stance with your toes pointed out. Lunge laterally and then stay low and move your Booty in a straight line to the other side. Do your best to stay low as you shift side to side.

Lateral shift

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Weighted v-up

Hold a split squat as you perform your hammer curls. Split the reps in half and do have your reps on one side and half on the other side.

Split squat hold hammer curl

Start in a high plank position and grab that dumbbell and pull it to the opposite side. Keep alternating sides.

High plank dumbbell transfer

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- then drop to a low squat hold and perform a swing 
- then stand up and repeat

Double Kettlebell swing

Hold a pair of dumbbells and jump into a high plank position. Bring your feet forward and stand up, jumping up into the air. Land soft and repeat.

Weighted half burpee

2-3 Round Challenge

1/2 mile run as fast as possible OR 50 burpees

30 MIN OPTION: Full Body

katie

Rebekah

Saimoni

05/13 Quad focused leg day - Gym

I was able to do this workout outside and it felt so good! Great workout!

Nicole Thurston

Sandra

05/13 Quad focused leg day - Home

Oh this sucks, feels good though ❤️ 30 min option

Tiffany

30 MIN OPTION: Quad focused leg day

Leilani

Voni

05/14 Back & Biceps - Gym

Amanda

Jennifer

05/14 Back & Biceps + HIIT - Home

30 min workout, with 10 min AMRAP, got through 3 rounds.

30 MIN OPTION: Back & Biceps

Cosi

Such a fun difficult workout. I loved it!

05/15 Chest, Shoulders, Triceps - Gym

Had to stop at 30 min. Raised my heart rate, love it!

05/15 Chest, Shoulders, Triceps - Home

30 MIN OPTION: Chest, Shoulders, Triceps

05/16 Cardio, Core, Mobility - Gym & Home

Loved every minutes of the burn! 🙂🙂

Allison

05/17 Glutes + Hamstrings - Gym

05/17 Glutes + Hamstrings - Home

I just have to say this 30 min workout came in VERY handy today

30 MIN OPTION: Full Body

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