Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2025-11-04T16:47:54.942Z
Duration: 60 min
Description: Gym Full Body

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

Rachelle

This workout is no joke! Hope you like it!

Inchworm to Spiderman Lunge

Plate or dumbbell arm circles

- 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 R

Forward leg swings L

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges R

Single leg glute bridges L

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach (R)

Quadruped t-spine rotation with reach (L)

- 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

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

Dumbbell Bicep Curls

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- In a seated position, hinge forward
- Take dumbbells in each hand and use your upper back to lift the weights back with elbows slightly bent

Seated Rear Delt Flyes

Biceps & Shoulders

- Holding a dumbbell in each hand, step one leg back, keeping your heel off the ground, so that you are in a staggered stance. 
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. 
- Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward.

B stance dumbbell RDL (R)

B stance dumbbell RDL (L)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Hamstrings & Back

- 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

- Engage your triceps as you extend your arms
- Keep your core tight

Cable rope tricep pushdowns

- Attach a rope to the cable machine with the anchor up high 
- Extend the arms and grasp the rope with both hands above one shoulder, keeping the feet shoulder-width apart, a neutral spine, and knees slightly bent.
- Pull the handle downward and diagonally across the body slowly, until it passes the opposite thigh. Rotate the entire torso during the pull and keep the arms fully extended throughout the movement.
- Hold for a count of one or two.

Cable high to low woodchoppers (R)

Cable high to low woodchoppers (L)

Triceps & Core

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

Side reach stretch R

Side reach stretch L

Shoulder stretch R

Shoulder stretch L

Pigeon stretch R

Pigeon stretch L

Kneeling side stretch R

Kneeling side stretch L

Cool down

Gym Full Body

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

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

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

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

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

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!

Gym Full Body

Community

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