Name: Playbook - GINA - FULL BODY 😈 INTERMEDIATE
Uploaded: 2023-03-13T03:29:20.740Z
Duration: 60 min
Description: FULL BODY 😈 INTERMEDIATE

Samiya

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

Valerie loera

Amazing all around full body workout 🤩

Emily

I wanted to die, like literally die. It hurt so bad

Jasmine Martinez

Been doing this consistently and it’s a fun one. 
I do 1-2 full body workouts a week and this is one of them!

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides 30 seconds each, 2 sets

Lateral leg swings

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Perform a body weight squat and then crawl into a plank! 
Crawl back keeping your core engaged and repeat

Squat into Walkouts

- 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!!!!!!!!!!!!!!!

BEAR CRAWL Row

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Superset full 1

3 ROUNDS 

1 set of walking lunges and one set of bird dogs = 1 Round

- Start with a barbell or db on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell or DB walking lunges

- 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

Bird Dog Lunge

4 rounds! Only rest after each round is complete

Push the barbell up until there is a slight bend in the elbow 
Pause at the top of the movement contracting your chest muscles
Slowly lower the barbell back to your chest and repeat

Landmine chest press

- Place hands on bench and get into a plank position 
- lower your chest to the bench and pushing back to your beginner position 
- Keep glutes squeezed, and core tight

Bench Push Ups

Chest circuit

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- From a high plank position
- Bring one knee out and forward up to your opposite elbow
- bring leg up to the air while keeping core engaged 
- perform 12-15 on each side

High plank knee to elbow

Circuit 2

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

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

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!  💦

FULL BODY 😈 INTERMEDIATE

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