Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2024-04-27T16:18:40.673Z
Duration: 60 min
Description: Gym Full Body

Full body work, coming your way! Hope you like this one!!

Equipment needed:
✅ dumbbells
✅ barbell
✅ ab roller 
✅ bench 
✅ long loop band 

Warm-up:
2 rounds of:
10 spiderman lunges 
12 pike toe taps
14 plank to elbow plank 
10 dumbbell goblet squats 
15 banded pull aparts 

Workout:
5x8 barbell front squat  

3 rounds of:
10 landmine single leg deadlifts, each side 
8 single arm chest press with single leg glute hold, each side 
15 ab roll out 

4x12 hip thrust with pulse

3 rounds of:
8 barbell push press
12 single arm dumbbell row, each side 
15 dumbbell lateral raises 

4 rounds of:
12 dumbbell incline bicep curls
10 dumbbell overhead tricep extensions 

Cool down:
2 rounds of:
:30 cat cow 
:20s thread the needle, each side 
10 scorpion stretch 
:30 pigeon stretch, each side 
1m couch stretch, each side

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

- 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

- Start in half plank position. 
- Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. - Hold your body in a very straight line keeping your core and glutes engaged

Plank to elbow plank

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm-up

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Stand perpendicular to a barbell in a landmine attachment.
- Grasp the end of the bar with one hand and stand tall.
- Begin the RDL by lifting one foot, unlocking your knee, and slowly hinging back into your hip, keeping hips square 
- Push through the floor and extend the hip as you return to the starting position.

Landmine single leg deadlifts

- grab dumbbell with one hand, pressing it to the ceiling 
- lift hips into glute bridge position then lift the opposite leg off the ground without moving the hips
- press the dumbbell up without moving your hips

Single Arm Chest Press w/ Single Leg Hold

- Kneeling on floor gripping the ab roller (or barbel) just outside shoulder width 
- Keeping your back and arms straight
- Roll an roller or barbell out in front of you
- Engaging your core roll the ab roller or barbell back towards your knees

Ab rollout

Circuit 1

- Support upper back on a bench and the barbell across your hips
- Lift hips until both knees are bent to 90 degrees then repeat with a small pulse, squeezing the glutes 
- Lower your glutes to the floor

Barbell hip thrust with pulse

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centering your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position

Barbell push press

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

Single arm dumbbell row

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Circuit 2

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Circuit 3

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Thread the needle stretch

Scorpion stretch

Pigeon 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

Cool down

Gym Full Body

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 🙌🏼

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!

Gym Full Body

More workouts from Juli Bauer Roth