Name: Playbook - Kaytlin Neil - ⏱ 30 Min Full Body Workout
Uploaded: 2024-01-16T01:10:45.645Z
Duration: 30 min
Description: ⏱ 30 Min Full Body Workout

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

Jessica

Made a small adjustment to do push ups 💪🏻

Lot harder than I thought! But sweaty good!🥵💪🏼

Pamela

I’ve not been in a good workout routine in the last month. This was good to get me back.

Awesome! Great quick challenge for the beginning of the day!

Elizabeth

I enjoyed this workout. Thnk you for responding to my message.

Patricia

Awesome like always!! Got my heart pumpin!

Melanie

Love that this was cardio but also weights!

Andrea

This is for those on a time crunch but still want to get an awesome workout in! 👏🏻⏱

Do one minute of each exercise. 

4 minutes total. Take a 1 minute break then move onto the working rounds!

Nothing too crazy here, just get your heart rate up and blood flowing!

-set a timer for one minute and do as many jumping Jacks as you can
-if you have bothersome knees, take the jump out and step your feet out to the side, one foot at a time

Jumping Jacks

-Pop each knee up to hip level or higher
-Hold your hands out in front of your hips to ensure you’re raising them high enough each rep

High Knees

-Keep your shoulders over your wrists
-Keep your core tight while pulling your knees in one at a time

Mountain Climbers

-Lay on your back with your hands behind your head
-Tuck your ribs in and raise your shoulder blades off the floor
-Release back down
-Don’t pull on your head, let your abs do the work

Crunches

Warm Up Round

Set a timer for 6 minutes. 

Do each exercise for 45 seconds. 

Take a 15 sec break between exercises. 

Do each exercise 3 times each!

Take a one minute break then move onto round 2!

-Bend over so your torso is parallel to the floor, keeping a flat back
-Hold the dumbbells with an underhand grip
-Row your left hand up, then your right, then both hands at the same time *that is one rep
-5 reps total

Bent Over Underhand Alternating Row

-Lay on the floor, keeping your legs straight, raise them so your feet are above your hips
-Control back down
*Bend your knees for a modification

Straight Leg Raises

Round 1 🥊

Set a timer for 6 minutes. 

Do each exercise for 45 seconds. 

Take a 15 sec break between exercises. 

Do each exercise 2 times each!

Take a one minute break then move onto round 3!

Right Single Leg RDL

Left Single Leg RDL

-Stand tall, still gripping the dumbbell
-Keep your arms long and loose
-Driving through your heels, explode through your hips to send the weight swinging up
-Keep your back flat and core tight and the dumbbell lowers

Dumbbell Swing

Round 2 🥊

Set a timer for 6 minutes. 

Do each exercise for 45 seconds. 

Take a 15 sec break between exercises. 

Do each exercise 2 times each!

Take a one minute break then cool it down! 🧊

-Hold a dumbbell in your right hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Right Arm Dumbbell Snatch

-Hold a dumbbell in your left hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Left Dumbbell Snatch

-Start in a high plank
-Bend your knees, sticking your butt up
-Come forward down into a push up
**Feel free to drop to your knees or take out the push up if you need a modification

Blast Off Push Up

Round 3 🥊

Crossbody Arm Stretch

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-20 sec each leg

Supine Piriformis Stretch

-Sit with your feet straight out in front of you
-Reach your hands over towards your toes 
-Work your way into touching your toes and pulling your upper body towards your toes and laying your chest flat on your legs

Pancake Stretch

Cool It Down 🧊

⏱ 30 Min Full Body Workout

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

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! 🥵

⏱ 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 Workout

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