Name: Playbook - GINA - BEGINNER FRIENDLY- full body!
Uploaded: 2023-03-13T03:29:20.943Z
Duration: 45 min
Description: BEGINNER FRIENDLY- full body!

Joanie

Sonia

Theepa

It was great. I am sweating 😂. Though I have been doing gym from so long but I was always lost as to what to follow. Have always had so many subscriptions but never got to be finish with them. Your 1$ plan for a month is really good for someone like me who procrastinates and is worried to spend money and not follow it then. I think I will stick to this for a while now. Thanks for all your work. 
Cheers

Jasman

Full body workout at the gym! No jumping - but will give you a good sweat ;)

- stairmaster level 7-9 for 10 minutes 
- try your best to keep hands off the rails! But put them on if you need to! No biggie!

Stairmaster

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows (you can use dumbbells if barbell is too heavy)
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

-Go into a static bear crawl hold (all fours on ground, knees above the ground)
- touch the opposing shoulder with your hand and try not to sway your hips

Bear crawl Shoulder Taps

- Begin with dumbbell in one hand overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up pushing the dumbbell up!
- 10 reps each side

Dumbbell overhead squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- grab a box or elevated surface 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Elevated Mountain climbers

BEGINNER FRIENDLY- full body!

Samiya

So goood!!! Quick & easy 30min workout! 💪🏽

Valerie loera

Amazing all around full body workout 🤩

Emily

FULL BODY 😈 INTERMEDIATE

Too exhausted to do the mountain climbers, tried and almost puked

Tayyaba

Full body Functional (intermediate)

Dannii

Dammit Gina! I'm sweatinnnnn 💪🏼💪🏼💪🏼

Oh lord I can’t stop breathing hard!! This is an amazing workout!!! Literally drenched in sweat!! Love it.

Brenda

15 REP CHALLENGE KB ONLY 👀

Chelsea

Safiyah

Betty

HIIT full body

Great sweat, efficient, and most importantly fun!

Cate

No equipment FULL BODY

Murielle

Anna

Christina

One Dumbbell Functional Workout

Burned so good and time efficient 🤌🏻

Such a complete training , thank you for a wonderful core focused workout!

Valentina

Jenni

Core Focus FULL BODY

Melissa

Amazing workout! Can’t wait to try the rest of the app

Daniela

Body weight only- FULL BODY

great full body! will forever be working on the commandos 🥵

Sweating quickly in this workout! 🔥🔥🔥🔥

Annika

FULL BODY CORE- DB’s only!

Omg thought it was little in amount of exercises but literally kicked my ass haha and sweating. Won’t underestimate again haha 😵‍💫

Frédérike

35 MIN FULL BODY DB ONLY!

Jessica

I loved this workout! This was my first time trying one of your workouts and I’m sweating A LOT!  💦

BEGINNER FRIENDLY- full body!

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