Name: Playbook - Hannah West - full body
Uploaded: 2023-05-14T20:45:16.313Z
Duration: 35 min
Description: full body

You will need a pair of dumbbells for this workout!

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

- Start with feet shoulder width apart and dumbbells in both hands
- With a slight bend at the knee lower weights to shin height 
- Keep a neutral spine
- Reach shin height and pull back up, keeping core engaged 
- Go straight into upright row, bringing weights up to chest height 
- Repeat sequence

Dumbbell RDL to Upright Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Turns palms facing outwards, and go straight into a shoulder press 
- Repeat sequence

Dumbbell bicep curls to shoulder press

- Begin in a high plank position with your hands under shoulders and feet wide
- Simultaneously jack your feet in and out while tapping forward

Double plank jacks

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

**Can lower with knees on the ground to gain more control

Burpees

full body

back and biceps

full lower body

Didn’t expect to sweat so much from this one, but it was a gooood one 🥵

Kara

lower body

upper body- cable workout

ariel

upper body

don’t know if I’ll be able to walk tomorrow 🥵

full body

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