Name: Playbook - Janet Calderon - WOD: Total Body 30 minute burn
Uploaded: 2022-07-01T15:23:49.910Z
Duration: 30 min
Description: WOD: Total Body 30 minute burn

Adria

Attalia

If you’re pressed for time and need a quick workout session, grab a set of dumbbells and get this total body session in

Perform all exercises back to back then take a break in between sessions

Stand with your feet shoulder-width apart, holding one 5- to 15-pound dumbbell in each hand. 
2. Lunge one foot behind you and sweep it to the side, past your front foot. Lower your upper body into a squat so that your front thigh is almost parallel to the floor. Don't let that knee pass over your toes. Keep your chest up, shoulders down and navel pulled in. 
3. Bend your elbows to raise the weights with your wrists facing the ceiling, curling up toward your body. Keep your elbows tucked close to your sides.  
4.Press the dumbbell up above your head  
5.Return to starting position by pushing off the front heel and lower the weights. Repeat on the other side.

*perform for the number of reps given on one side then repeat for the other side

Curtsy Lunge + single hand shoulder press

Start with one side.  Lunge back with your dumbbell on the opposite hand, then snatch it up into a squat position. 

Perform for the amount of reps given on one side then repeat for the other side

Reverse lunge to squat

- Start in a push-up position with your hands on dumbbells.
- Maintaining a flat back and braced core, pick one arm up, and row until your elbow is aligned with your ribs.
- Avoid leaning, rotating, or arching your back.

***If you aren’t able to do the renegade rows in the plank position, you can do them on your knees as a regression movement 

Perform for the number of reps given in total

Renegade row (+ regression)

Grab a dumbbell, extend your arms and legs out and drive your elbow to your knees while contracting your core.

Make sure to exhale when you’re crunching

Weighted reverse crunches

Lying on your mat, bring your dumbbell over your chest.  Keep both legs straight out not touching the ground. Alternate leg raise up the pike up, lifting your hips of the ground shooting upward.  Repeat the motion

Weighted leg raise pike up + alternating leg raise

Circuit

WOD: Total Body 30 minute burn

Arbreal

Always a thorough,amazing workout with Janet! 💪🏽

N I U R K A 

Julia

30 minute Total Body

30 Minute Full Body Burn

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

Maliahsol

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

30 minute full body workout

How to improve your pull-ups

Anais

Jeannie

Melissa

30 minute total body burn

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

The realest 30 min!! 😅🥵🙌🏽💪🏽

Full Body 30 minute workout

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

Full Body Friday 30 minute workout

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

WOD: Total Body 30 minute burn

Community

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