Name: Playbook - Juli Bauer Roth - 15-Minute Full Body
Uploaded: 2024-02-24T21:26:48.296Z
Duration: 15 min
Description: 15-Minute Full Body

Denise

I loved this one! Took me 40 with a warm up which is perfect!!

Emily

Lindsey Welker

Short on time? I got you. Time to get a quick full body workout in in just 15 minutes. Keep the barbell movements to a moderately heavy weight, around a 6 RPE (rate of perceived exertion) which is still somewhat comfortable, but is challenging at the same time! 

2x max reps in 1 minute of Barbell Front Rack Reverse Lunges

2 rounds of:
8 Single Arm Dumbbell Rows (R)
10 Single Arm Tricep Kickbacks (R)
8 Single Arm Dumbbell Rows (L)
10 Single Arm Tricep Kickbacks (L)
Max effort Push Ups

2 rounds of:
1 minute max reps barbell back squats
10 bicep curls
8 stability ball pikes

- Start with a barbell in front rack position with elbows high 
- Step back with the first leg and lower down until knee lightly touches the ground 
- Step back leg forward then repeat on other side

Barbell front rack reverse lunges

2 rounds of:
8 Single Arm Dumbbell Rows (R)
10 Single Arm Tricep Kickbacks (R)
8 Single Arm Dumbbell Rows (L)
10 Single Arm Tricep Kickbacks (L)
Max effort Push Ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (R)

- Hinge forward keeping one knee and one hand on a bench 
- Holding dumbbell in the other hand, hold dumbbell at 90 degrees at your side
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell single arm tricep kickbacks (R)

Single arm dumbbell row (L)

Dumbbell single arm tricep kickbacks (L)

Push & Pull

2 rounds of:
1 minute max reps barbell back squats
10 bicep curls
8 stability ball pikes

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

-Begin in a plank position with feet on the ball and hands on floor just below your shoulders.
- As you exhale, lift your hips up and pull your feet toward your midline until your body forms an upside down “V”.
- As you inhale, return to plank position. Tighten your abdominals to avoid letting your back sag.

15-Minute Full Body

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