Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2024-04-27T16:18:39.752Z
Duration: 65 min
Description: Gym Full Body

Time to go all in with this full body workout! It uses a good amount of equipment, but not all at once so you're not running all over the place. Enjoy!

- Jump rope with the rope passing under your feet once each jump

Jump rope

Quad to hamstring stretch

- With hands behind your head, perform a squat
- then repeat with a jumping squat

Prisoner squat to jump squats

Quadruped t-spine rotation R

Quadruped t-spine rotation L

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

- 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

Smith machine hip thrust with 2 pulses

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

Dumbbell Bicep Curls

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit dumbbell push-ups

- With feet lifted onto bench, bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Feet Elevated Bodyweight dips

Biceps, Triceps & Chest

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

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

Dumbbell lateral raises

Back & Shoulders

- start in a plank position with hands underneath your shoulders
- engage the core and then tighten right glute to lift the right leg off the ground, keeping leg straight as you lift it
- repeat it on the other side

Plank leg raises

- get into a bear hold position, with knees bent underneath hips and hands underneath shoulders
- touch right hand to left knee and then left hand to right knee
- then drive right knee to right elbow and left j we to left elbow

Bear hold knee taps to elbow taps

Single Leg Downward Dog Crunch R

Single Leg Downward Dog Crunch L

Core Circuit

Cat cow

Downward Dog with Foot Pedal

- 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 R

Couch Stretch L

Pigeon stretch R

Pigeon stretch L

Quadruped adductor stretch R

Quadruped adductor stretch L

- lie on the floor
- bring knees to chest, rounding back
- hold

Knees to chest stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra 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

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