Name: Playbook - Hailey Conaway - Full Body
Uploaded: 2023-12-20T18:52:15.194Z
Duration: 30 min
Description: Full Body

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

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

Dumbbell windmill

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control
- Complete 10 reps each side

Dumbbell single arm bent-over row

Circuit 1

- 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 12 reps each side

Curtsy lunge

*Use a box or chair for assistance if needed
- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete 12 reps each side

Pistol squat

- 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

Circuit 2

Focus on going SLOW and CONTROLLED! Rest as much as you need

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
- Complete 8 reps each side

Dumbbell box step ups

Circuit 3

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

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