Name: Playbook - GINA - FULL BODY CORE- DB’s only!
Uploaded: 2023-03-13T03:29:20.989Z
Duration: 60 min
Description: FULL BODY CORE- DB’s only!

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

Safiyah

Sweating quickly in this workout! 🔥🔥🔥🔥

Annika

All you’ll need are a pair of dumbbells!

Don’t be scared by the name! Lol these help loosen up your rotator cuff, and lubricates the shoulders. 
- Stand with your feet shoulder-width apart, toes facing forward
- Squeeze your butt and brace your core throughout the movement to prevent bending your lower spine.
- Keeping your arms straight and chest proud, lift the band in an arc in front of your body and above your head, then rotate the band behind you.
- If you can move the band and your arms without bending, continue rotating the band all the way around until it touches your butt or the back of your thighs

Shoulder Discolates

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

Treadmill Jog

- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling KB OR DB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing onto your shoulder and press up into a shoulder press

DB swing + Press

4 rounds total 

1 walkout then right after do the hamstring walks = 1 round

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and then do a push up (modified push ups are great too!)
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Go into a glute bridge position with just your heels on the ground 
- Bracr your core while pushing your hands onto the ground and take 1 step at a time, while keeping your hips up
- take about 4 steps (2 each leg) and then repeat

Hamstring Walks

Hamstring superset

- Set up in an elevated plank position on top of the bench, with knees bent, placing your elbow and forearm on the surface for support. Squeeze your core and glutes
- Squeeze your back to row the weight up 
- Row with your elbow close to your body
- Row with your elbow close to your body again, keeping your hand in position
- 12 per side don’t go too heavy!!!!!!!!!!!!!!!

Plank Bench Row

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body (weight is optional)
- Extend your arm above you
* Work both sides

Elbow side plank weave

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Perform jumping squats switching arms to touch the grow. 
- jump out and then bring both feet together

Jump squats in and out

FULL BODY CORE- DB’s only!

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

Betty

HIIT full body

Great sweat, efficient, and most importantly fun!

Cate

No equipment FULL BODY

Joanie

Sonia

Theepa

BEGINNER FRIENDLY- 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

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!  💦

FULL BODY CORE- DB’s only!

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