Name: Playbook - Kaytlin Neil - 30 Min FULL BODY 💪🏻
Uploaded: 2024-01-16T01:10:45.842Z
Duration: 30 min
Description: 30 Min FULL BODY 💪🏻

The only breaks in this workout is when you’re figuring out your next exercise, let’s go! 💪🏻

-Hold the dumbbells out to the side just above hip level
-Do a bicep curl with one arm while holding the opposite arm in the same place 
-Do four curls with one arm, do four curls on the opposite arm then repeat one more time on each arm

Bicep Curl and Isolation Hold

-Hold a dumbbell at shoulder level
-Twist the plate left to right 
-Lift the plate over head and drop into an overhead Tricep extension, keeping your elbows above your shoulders

Dumbbell Driver to Tricep Extension

-Start in a high plank position with your hands on the dumbbells
-Row one dumbbell up, while keeping your hips in the same spot the whole time. 
*Don’t let your hips raise when you row the dumbbell up
-Alternate arms
-1 row equals 1 rep

Renegade Row

Upper Body Circuit

-Do two push ups (drop to your knees if needed)
-Go straight into 10 mountain climbers (5 each leg)
-Then right back into your push ups

Cardio Burst 💥 2 Push Ups to 10 Mountain Climbers

-Lay on your back 
-Raise your hips up into a glute bridge 
-Take small steps to walk your feet out, go as low as you can without letting your glutes touch the floor
-Walk your feet back up

Glute Bridge Walkout

-Do a stationary lunge holding two kettle bells or dumbbells 
-Keep your core tight
*10 reps each leg per set

Dumbbell Suitcase Split Squat

-Using one dumbbell, squat down to 90 or lower
-Press the dumbbell over head on the way up 
-Keep you chest up, don’t let the dumbbell pull you forward on the way down

Dumbbell Squat Press

-Hold a squat at 90 degrees while pulsing up and down 1-2” 
-Weight should be in the heels and your back should be flat!

Pulse Squat Hold

Lower Body Circuit

-Do 10 Plyo sprinters lunges 
-Stay low and come to a plank position 
-Do two military planks 
-Repeat

Cardio Burst 💥 10 Plyo Sprinter Lunges 2 Military Planks

-Hold a dumbbell over your head laying on the floor
-Lift the dumbbell up as your raise your torso while you crunch your knees in
-Control back down
-Make sure your full back comes off the floor

Dumbbell Pull Over Crunch

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell Plank Pull Through

-Bring one elbow to your knee while keeping the opposite leg straight like you’re doing bicycle twists
-Hold that position while pulsing your leg up and down
-20 reps each leg

Bicycle Hold & Pulse

Core Circuit

-Do 10 quick feet, staying in a low-athletic position
-Drop down into a quick sprawl and hop back up into your quick feet

Cardio Burst 💥 10 Quick Feet to Sprawl

30 Min FULL BODY 💪🏻

Great!  The pushups were a bit much for me as I’m too out of shape so I modified and just did planks!

Debbie Huff

Everything gets hit in a short time. Great for the days that you dont have the extra minutes to fit on your workout 👍

Melinda

Short on time today. This was a perfect quick workout!

Krystal

⏱ 30 Min Full Body Workout

Definitely need to build up to this fully. Great workout!

Jessica

Freaking loved this workout. I’m sweaty sweaty and my legs are burning, I love lower body!! 😍

Bailey Buzick

⏱ 30 Minute Lower Body Workout

Love this workout! Press for time! 🫢😁

Ashley

Introduced my husband to the joy that is sprawls! 🥵

Andrea

⏱ 30 Minute Upper Body

Loved this workout!! All I needed for equipment was a single dumbbell and my body! Also, the booty is on FIRE 🔥💪🏼

My husband and I for sure made the jumping into a contest...🎖

⏱ 30 Minute Lower Body

Loven the workout to get back at it👍😅

⏱ 30 Minute Full Body

I love this workout! Gets the heart rate up!

I didn’t think I would enjoy but I did!!🫢🥵

Great. Def sweat more than I thought I would.

Chesney knowles

Very challenging! Had to be on my knees for some of the workouts.

30 Min FULL BODY 💪🏻

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