Name: Playbook - Grace Noel - Full Body Burn
Uploaded: 2023-08-03T19:54:17.287Z
Duration: 50 min
Description: Full Body Burn

Yasmin

Full body functional workout! Targeting abs, upper body and glutes

Using two 5 lb or 10lb plates: swing in front of you as you come into a squat. Make sure you’re core is TIGHT!

Plate swings

Press the plate in front of you as you step into a squat. Alternate sides.

Squat press

Put heels OR front toes on two small plates. Go down into a squat and come up onto toes

Squat calf raise

I am using a 25 lb plate here, but please use a weight you are comfortable with. I recommend starting with a 10 lb and working up. Cross the plate a across your body keeping your core tight . 8 on each side x 3

Cross body plate

Start low in a squat then bring the plate above your head to engage core!

Plate lift

Holding a weight above your head, lunge back for 8. 
ADVANCED VERSION: lift knee to chest to engage core.

Overhead lunge

Alternate jumping to each side and squat. You may use a plate in the middle for elevation (added challenge!)
10 squats total x 2

Side squat jumps

Dropping the weight on the ground in a slight squat, transfer the weight to the other hand and bring it up your body over your head

Make sure abs are engaged!

Alternate clean

Swing the weight like a kettlebell transferring it to opposite hand each swing.

Keep knees a bit bent

Weight swing

Lunge back into a curtsy and press the weight over your head keeping core tight

6 on each side x2

Curtsy lunge to press

Gripping the weight with two hands, cross the dumbbell across your body 

Abs are TIGHT

Cross body (dumbbell)

Holding the dumbbell at one end, swing forward keeping your core engaged

Dumbbell swing

DO NOT DO IF YOU HAVE A KNEE INJURY!

You may perform this exercise on a mat! holding one dumbbell above your head come down into kneeling one knee at a time, come back up keeping core engaged. 

4 full stand ups under each arm

Kneeling stand up

Holding one dumbbell in a plank, twist your body as you reach the dumbbell to the sky!

6 each side x 2

Side plank lift

With feet wider than shoulder width: holding one dumbbell, cross down to your opposite foot, the lift up to above your shoulder.

Use a light weight for this.

8 on each side x 2

Full cross body press

Pulling the KB up through the midline of your body

KB upright row

Transfer the KB from one hand to another as you swing around your body. Keep core engaged

8 times around your body x 3

Around the world

grip the bottom side of the KB with both hands as you press up alternating from each side of your shoulders

Alternate shoulder press

With the kb on the ground, pull up with one arm up to your shoulder 

8 on each side x 2

Single arm pill

Holding the KB at your chest alternate shifting your weight from each side of glute.

You should be on your heals as you shift from each side

Side to side squat

In your v sit: hold the dumbbell with two hands and press up for the 30 seconds 

I am using a 10 lb weight but please use a weight you are comfortable with

V sit with shoulder press

Holding the weight above your head: in a v sit, alternate tapping your toes to the ground

Alternate toe tap

Holding the weight with two hands, come up into a sit up as you cross over to one side of your knees,alternate sides for 30 seconds

Full Body Burn

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