Name: Playbook - eFitmama - Full Body
Uploaded: 2023-01-01T18:00:59.846Z
Duration: 30 min
Description: Full Body

Start with 15-20 minutes of steady state cardio - this can be a brisk walk outside, or any cardio machine you have

Grab a lighter set of dumbbells and a loop band

Circuit - 5 rounds 

•8 each leg reverse lunge to knee lift
•10 loop band static bicycle crunch
•10 bear plank row to frogger
•10 dumbbell swing to shoulder press
•15 loop band plank jacks

8 each leg

Front knee should be aligned with your ankle. Step back into a lunge, making sure your knee does not curve in or out. As you come out of the lunge, drive your back knee up to chest height. Make sure to keep your core tight. This is great to help work on stability and balance. To modify, you can tap your toe to the floor instead of lifting your knee up

Reverse lunge to knee lift

Place a loop band above knees. Activate and engage your tva by exhaling and pulling your belly button to your spine. Bring one knee in at a time.

Loop band static bicycle crunch

1 rep = 1 row each arm + frogger

Hands should be under shoulders and feet under glutes. Engage your tva and keep your body as neutral as possible. Try not to sway as you row. Jump feet to dumbbells, staying low with bent knees

Bear plank row to frogger

With feet wider than hips, hinge at hips and pull through with dumbbells, squeezing your glutes. Come up to shoulder height and Into a shoulder press

Dumbbell swing to shoulder press

Place loop band around ankles and get into plank position. Hands should be under shoulders neck, spine, and glutes should be aligned. Activate your tva by exhaling and pulling your belly button to your spine

Jump feet out lateral and back in

Loop band plank jacks

Circuit

Full Body

Loved this work out. Easy to follow and got me sweating!

Kristen

More challenging then
I expected, great quick workout

Juliana Fanning

So good for not having a whole lot of time between clients/work! 🙌🏻

Taryn

Quick Full Body

Brenda K

Stefanie

Dumbbell Only Full Body Cardio

Casey Oakes

Cristen Casarano

karla

Lauren

Great your workouts are very challenging and fun! Love them

Great quick workout! Just what I needed to start out my week!

Body Weight Full Body Workout

20 minute full body

Petra

Excercises should pass authomatically from one  to the next one

Sonia

Lost track of the rounds but this w.as fun.  Wow!  I also di an upper body superset workout

Rebecca

It was great! Just getting back in the swing of things. I missed you!

Amanda

First workout back in weeks after having Covid!! 👊🏻🔥🥵

Full Body Loop Band + Dumbbells

Antonia

Katie

Squeezed in a quick 4 rounds before leaving for camp.  Jumprope too.  Bringing my stuff to hopefully do more

HIIT it!

Monica

Love love all of her workouts! Such a good combination of cardio with weight training!

Sarah Kozarcanin

Got thru 4 rounds.  Good God.  Definitely a heart rate raiser.  PHEW!

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🔥🙌🏻
Thanks for your workouts! They are always the best!

So much more than I expected when I started! So good 💦 🔥

Jill

Best full body ever!! Kicked my 🍑 😅❤️😜

Jessica

Abby

👍🏼👍🏼👍🏼😰😰😰amazing!!

Full Body AMRAP

Tabata

The perfect workout to try and get back to the grind. Thank you!!

Full Body

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