Name: Playbook - Juli Bauer Roth - Full Body Gym
Uploaded: 2024-04-27T16:18:41.125Z
Duration: 46 min
Description: Full Body Gym

It’s a full body kind of day 💪🏻 For this workout, you’ll need:
Cable machine 
KB
Dumbbells
Bench

Be sure to push your weights so that they feel like an 8-9.5 RPE, meaning you could complete anywhere between 2 to no more reps. I want the movements to feel hard so you get a result!! Enjoy!

Warm-up:
2 rounds of:
15 forward leg swings, each side
10 hip cradles 
10 alt side lunge with reach 
5 push up to pike push up

Workout:
3x24 kneeling cable glute kickback, 12 each side 

3 rounds of:
10 low to high cable fly
12 cable rope hammer curls

3x15 deficit kb squats 

3 rounds of:
15 foot elevated db glute bridges, each side
12 plank db rows 
8 db skullcrushers 

3 rounds of:
20 elbow plank rocks
20 alt plank toe taps 
10 alt pike toe taps 

Cool down:
2 rounds of:
1m couch stretch, each side 
8 thread the needle stretch
8 scorpion stretch

2 rounds of:
15 forward leg swings, each side
10 hip cradles 
10 alt side lunge with reach 
5 push up to pike push up

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Hip cradles

Alternating side lunge with reach

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

Warm-up

12 REPS PER SIDE

- Kneel with one knee on bench 
- Place the other foot into a ankle strap or kickback strap 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback (kneeling)

3 rounds of:
10 low to high cable fly
12 cable rope hammer curls

- Set both pulleys as low as possible. In a split stance position, grab and hold the handles of overhead pulleys on both sides.
- Bend slightly forwards, and extend your arms, feeling a good stretch in your chest muscles.
- Bend your elbows slightly, pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.

Low to high cable fly

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Cable Chest & Biceps

- Set up two large weight plates on the floor 
- Hold a KB with both hands directly in front of your legs 
- Bend your knees into a deep squat, keeping your chest tall and upright
- Exhale and push through your heels to extend your legs and return to the starting position, feeling it in your glutes and quads throughout the movement.

Deficit Kettlebell Squats

3 rounds of:
15 foot elevated db glute bridges, each side
12 plank db rows 
8 db skullcrushers

- Lying with your back on the floor, place one foot on the bench with other leg up towards the ceiling 
- Place the dumbbell on the hip of the leg that is on the bench 
- Press hip to the sky, engaging the glute and extending the hip as much as possible

Foot elevated dumbbell glute bridge

- Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders.
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.
- Repeat the row movement, alternating arms without losing the stability of your plank.

Plank dumbbell rows

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Dumbbell Glutes, Back & Triceps

3 rounds of:
20 elbow plank rocks
20 alt plank toe taps 
10 alt pike toe taps

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

Alternating Plank Toe Taps

- From a high plank position, lift your right hand to tap your left foot. 
- Bring it back to plank and lift your left hand to tap your right foot. 
- Get back into a plank position and continue alternating sides

Alternating pike toe taps

Core Finisher

2 rounds of:
1m couch stretch, each side 
8 thread the needle stretch
8 scorpion stretch

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch

Thread the needle stretch

Scorpion stretch

Cool down

Full Body Gym

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

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