Name: Playbook - Hailey Conaway - Full Body
Uploaded: 2023-12-20T18:52:15.158Z
Duration: 30 min
Description: Full Body

Those dumbbell windmills are no joke!! 🔥🔥🔥

Paige Fanguy

Set your timer because today is a 30 minute AMRAP (as many rounds as possible).

The purpose of this workout is to keep you moving! There may be a couple of new moves for you so it's important to stay slow and control, prioritizing form vs speed. 

After you crush this workout, leave a review of how it went. I love hearing your feed back as well as your post workout sweaty selfies showing off your hard work 💪🏻

Cheers to getting stronger!
🤍 Hailey

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges

Dumbbell single arm overhead lunges

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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

Kettlebell goblet squat

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Sit up

Full Body

Great little workout to get my day started! Worked up a good sweat

Carlie

Great workout! It’s been awhile and definitely worked up a sweat.

Melissa

Started with small weights but still broke a sweat as I’m starting from the beginning.

Well… my shoulders are gonna be worthless tomorrow after this one 😂
Such a good burn!!! 🔥🔥🔥

Full Body

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