Name: Playbook - Hailey Conaway - Full Body
Uploaded: 2023-12-20T18:52:15.164Z
Duration: 35 min
Description: Full Body

You will have 3 super sets for todays workout! Take as much rest as you need after completing the given exercises before moving onto the next round!

After your supersets, you will have one round of a total of 50 curtsy lunges! You can break these lunges up however you please 🥳

After you crush this workout, please let me know how it went!

Post a sweaty selfie, share it on your Instagram story and tag me!I love seeing this team get after it by working hard 👊🏻

Cheers to getting stronger!
🤍 Hailey

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Super Set 1

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- 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

Bird dog

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Super Set 2

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell shoulder press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Super Set 3

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Leg Burner

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!!! 🔥🔥🔥

Paige Fanguy

Those dumbbell windmills are no joke!! 🔥🔥🔥

Full Body

More workouts from Hailey Conaway