Name: Playbook - Janet Calderon - Full Body 30 minute workout
Uploaded: 2021-10-08T16:09:51.605Z
Duration: 30 min
Description: Full Body 30 minute workout

The realest 30 min!! 😅🥵🙌🏽💪🏽

Adria

All you need is a set of dumbbells and 30 minuted of your time.

Let’s get to work

Start by lying down on your elbows on the floor or a mat. Unfortunately, it gets tougher from here. then extend legs out, close legs then raise them up while keeping pelvic bone shifted inward to keep from hyperextending your back 

Add band after you perfected this movement for more resistance

In and outs + leg raise

tart kneeling on all fours in a tabletop position with wrists under your shoulders and knees under your hips.
Flex your toes, tuck your pelvis, lift your knees and hover approximately 3 to 6 inches off the ground.
Keep your back flat and core engaged and avoid sinking your shoulders or arching your lower back by continually pressing your palms into the floor. then alternate back rows driving your elbows up

Bear Plank Row + Alternating bent over row

Start on your back with your knees bent and your feet hip distance apart. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge, bend at the elbow to perform a skull crusher.   Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders. Be sure to keep maintain a strong bridge position the entire time. This counts as one rep.
Complete  reps without lowering from the bridge.
Lower your pelvis down the mat to compete the set.

Chest Press Bridge + skull crusher

Start in a forearm plank with your elbows stacked under your shoulders and your forearms resting on the ground. (You can also try this move in high plank.)
Rock your entire body forward, coming more onto your toes, and allowing your shoulders to go past your elbows.
Rock back to your starting position.
A couple of form tips: Make sure you keep your core engaged throughout the entire move. Don’t allow your hips to raise or drop, and keep pushing your forearms against the floor so that you’re not sinking into your shoulders.

Elbow plank hip twists

Stand upright and keep the back straight.
Hold a dumbbell in each hand straight up overhead with an overhand grip. Thumbs should be on the inside and knuckles facing up. Drop into a squat position, at the top of your squat perform alternate hand Arnold presses 

Key tip:  Inhale on your squat descend, exhale going up

Overhead Squat  + Arnold Press

30 min

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Attalia

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Arbreal

Always a thorough,amazing workout with Janet! 💪🏽

N I U R K A 

Julia

30 minute Total Body

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Sweating like I’m supposed to be 💯 🔥 🔥 🥵

Maliahsol

Tough but felt amazing after. You won’t regret!

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How to improve your pull-ups

Anais

Jeannie

Melissa

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Jackie

Love a quick and efficient workout especially when I’m pressed for time! Thanks Janet :)

Live: 20 minute full body follow-along workout

25 minute Full Body dumbbell only workout

Upper body/Shoulder Mobility Exercises

Great, finally built some motivation back to getting in shape. The short workouts are awesome.

Lynx

Awesome lil morning sweat. Thanks, Janet!!

Killer burn even though it’s just three rounds !!! 🥵😁

Joanne Carrillo

Full Body 20 minute workout

Definitely kicked my ass! So A+ for this work out 🔥🔥🔥🔥

Those In and Outs are killer!!! Nice sweat ;)

Haven’t worked out consistently in a while. Had elbow surgery so some moves were a bit difficult to perform but took it easy and only did what I could. Look forward to progressing. Thank you

Zujeiry

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These 30 min full bodies are great. Please add a 5 min ab buster type thing to add on!

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