Name: Playbook - GINA - Beginner Functional Full Body ‼️
Uploaded: 2023-03-13T03:29:20.553Z
Duration: 45 min
Description: Beginner Functional Full Body ‼️

soo good! great workout back at the gym 💪

apoorva

Killer!!! I haven’t been on here in a minute but I got time and decided I need to make this a habit and stop skipping days man. I am currently on the floor… deceased

Nash

- get on knees and elbows and sit your hips back onto your ankles
- bring your forearm to the ground 
- bring other arm bent with hand on ear 
- let the hand on your head try to reach for the elbow on the floor

Book Openers

- Place your feet hip-width apart
- Lunge and push your hips back while keeping the opposite leg straight
- come back up and repeat on the other side

Lateral lunge Mobility

It’s actually called that btw ;)

- Step forward with your left leg, and lower your body into a lunge. 
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

8 reps per side

Worlds Greatest Stretch

- Make sure to have a band around your ankles with a slight hip hinge 
- push out your leg to the side, then back to the starting position and then BEHIND you, and back to the starting position
- THEN SQUAT JUMP
- repeat on other side 
- 1 rep = both legs complete

Glute Kicks With Jump

- get into all fours (bear crawl)
- while keeping core engaged and right, tap each other, and each knee 
- repeat

Bear Crawl Shoulder and Knee Taps

If you’re super beginner work on these:

- Have the band above your elbows
- knees are on the ground, pelvis is tucked in
- come down into your push up- think of pushing the floor away from you
- exhale when coming up while keeping core engaged

Banded Knee Push Ups

- 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

15 reps per side

Bird dog

Upper circuit

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- 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
- Moving immediately into the next rep

Kettlebell swing

Lower circuit

- Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your dumbbells above your shoulders 
- Press up with the dumbbells as you come up into the squat

Squat Thrusters

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Beginner Functional Full Body ‼️

First day & the exercises are reasonable. Wasn’t able to do one exercise but I’ll be working on it 🙃

Nuriya

Instense after having a baby I haven’t been as active so it definitely kicked my ass my legs and arms are so sore

Bella

BACK FOR BEGINNERS ⌛️

So good. Thanks for being so detailed in every video. I love this app & you!

Brianna

Samantha Reyes

Nice mixture of exercises to get you warmed up in all the right places!

Alicia

FULL BODY @ The Gym

First work out in 7 years. Was very easy to follow and helped me finally feel comfortable in that space.

Cynthia

So hard for me but I did most of it. Planks felt impossible 😣 but I did as much as I could. Feel great getting it done, thank you so much!!

Tonya

Ist was freaking awesome. Thank you so much ❤️

Mariana

UPPER BODY- Gym Workout 💪🏼

Sweating like a pig couldn’t do two of them due to not being at the gym but definitely got a sweat going feeling great !

Beginner Functional Full Body ‼️

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