Name: Playbook - Karina Elle - Duffle bag
Uploaded: 2021-03-25T16:37:16.881Z
Duration: 45 min
Description: Duffle bag

✅ Set your timer for 30 minutes & do as many rounds of these exercises at your own pace as you can 

- Sumo squat + high pull 10x
- Curtsy lunge + bicep curl 10x
- Squat + shoulder press 10x
- Reverse lunge + good morning 10x each leg
- Deadlift + squat 10x 
- Curtsy lunge pulse 15x + tricep dip 10x
- Single leg deadlift + row 10x each leg
* If this is too difficult, modify it by doing them separate as shown

🔥 ABS
- Standing twist 20x + plank pull 10x
* 9th slide is a wild card move!

Sumo squat + high pull

- Step back behind your opposite foot and come down until both legs are at 99 degrees
- Push through your front leg to return to the initial position
- Curl the duffle bag up engaging your biceps

Curtsy lunge + bicep curl

- Push your hips back as you come down
- Hold the duffle bag at chest height
- Press the bag above at the top of the squat

Squat + press

- Step back and bring your back knee down until both legs reach 90 degrees 
- Step back to the initial position 
- Hinge at the hips to come down with a neutral spine

Reverse lunge + good morning

- Keep a slight bend at the knees and neutral spine as you go down for the deadlift
- Push your hips as you go down

Deadlift + squat

Curtsy lunge pulse + tricep dip

Single leg deadlift + row

30 min circuit

Duffle bag

When first Learning the move or position it would be good to have a slowed down version option to learn the correct posture and positioning. 

Also, something to help keep you in count especially when you’re trying to learn everything all at once. Otherwise a great workout

Teiva

Hi! It was hard, especially after pregnancy 😁

Masha

Nina

Dumbbell & HIIT

Alyson

Just a section of Hiit workouts would be awesome! With variety of running/walking and rowing Hiit /sprints!! Such a time saver for a student!!!

Jordie

Margo

HIIT at home

This was a killer workout! Loved how much movement there was and how it focused on the core! Thanks so much🌞✨

Duffle bag

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