Name: Playbook - John Villalona - Full Body Mayhem
Uploaded: 2022-03-01T17:10:54.576Z
Duration: 45 min
Description: Full Body Mayhem

This is a full body blast!!! 
A great balance of several movements.

-Push
-Pull 
-Legs

This is a great workout if you are crunched on time!

All in One session!

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral jump squats

Perform the following movements back to back to complete 1 set:

20 Push-ups 
20 Plyo Lunges
20 Sit-ups

20 second rest after all the 3 exercises are complete…3 rounds total.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Jumping lunges 2

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up

Push Up + Plyo Lunge + Sit-Up

Perform AMRAP on Pull Ups then Russian Twist AMRAP

- Pull your body up to the bar until your chin meets the bar. Pull with your back and NOT your arms!

Pull Up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Pull Up & TWiST

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell American swing

We are gonna swell up them legs and get those guns all the mamacitas want

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

Turkey Legs & Big Guns

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged

Full Body Mayhem

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