Name: Playbook - GINA - Full body Functional (intermediate)
Uploaded: 2023-03-13T03:29:20.845Z
Duration: 50 min
Description: Full body Functional (intermediate)

Samiya

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

Tayyaba

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- lightly jog then extend one foot out with heel on ground, keep leg straight 
- run hands down your hamstrings, and then bring both arms above your head

Hamstring stretch runs

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat sticking your glutes out
- follow the same tempo 
- Stand up however maintain the tension! Go squeeze at the top and go down right away

Dumbbell sumo squat

- Start with the bar at shoulder level, arms extended and parallel to the floor.
- Bend your knees slightly, keeping your head straight and lower back in a natural arch. Lean forward a bit and inhale deeply.
- Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.
- Exhale as you pass the midpoint of the move, and squeeze your lats hard once the bar reaches your thighs.

Cable Lat Pushdowns

- Start in a high plank position 
- Bend at the elbows to come down, keeping your pelvis tucked in and your core tight 
- Come down as slow as you can

Incline slow negative push ups

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- grab a med ball and get into a forearm plank position 
- bring one knee towards your chest at time, hold it there for at least a second
- squeeze core and repeat on other side
12 reps each leg

Med ball Mountain Climbers

Full body Functional (intermediate)

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

Valerie loera

Amazing all around full body workout 🤩

Emily

FULL BODY 😈 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 Functional (intermediate)

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