Name: Playbook - Kaytlin Neil - ⏱ 30 Minute Full Body
Uploaded: 2024-01-16T01:10:45.779Z
Duration: 30 min
Description: ⏱ 30 Minute Full Body

Loven the workout to get back at it👍😅

Melinda

Jessica

Ashley

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

*5 reps each leg

Walking Lunges With DB or KB

-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 side plank
-Drop your hip to the floor and lift back up
-Do as many as you can on your feet, then drop to your knee if you need to
-10 each side

Side Plank Hip Dip

Circuit 1

*Try getting into the position with lighter dumbbells and if it’s too awkward/uncomfortable for you, hold a single dumbbell like a goblet
-Pop the dumbbells up to your shoulders, keeping your elbows high and aligned with your shoulders
-Squat down, making sure your heels stay on the floor
-Stand back up
*This is a drop set, so try to go up in weight as the reps go down each set!

Dumbbell Front Squat

-Same form as a regular tricep kickback, but twist at the top of the extension

Twisting Tricep Kickback

-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

Circuit 2

- Start in a split stance position holding two weights 
- At the top, drop the weights then drop into a lunge, keeping your back knee 1-2 inches off the floor 
- Catch the weights at the bottom of the split squat
- Extend back up

Drop Catch Split Squats

-Grab a set dumbbells and set them on the floor
-Bend over, keeping a flat back and grab both dumbbells
-Row one dumbbell at a time up to your hip, while staying bent over
-10 reps each arm

Dumbbell Gorilla Row

-Hold dumbbells down with your arms extended
-Leading with your elbows, pull the dumbbells up to chest level
-Control back down

Dumbbell Upright Row

-Start in a v-sit position
-Alternate pulling one knee in at a time while moving your arms like you’re running

Ab Runners

Circuit 3

⏱ 30 Minute 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 👍

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!

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! 🫢😁

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

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 Minute Full Body

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