Name: Playbook - Leah Casciano - FULL BODY Circuit
Uploaded: 2022-02-06T23:03:02.437Z
Duration: 25 min
Description: FULL BODY Circuit

Heather

The 45 sec run only during the first exercise. Then only 15 sec

Edyta

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

>>>> 12-minute AMRAP (as many reps/rounds as possible) 
Move through each movement performing the prescribed number of repetitions until the end of the twelve minutes <<<<

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Raise arms extended with dumbbell 
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge with front raise

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

Full Body DB Circuit

- Place your feet hip-width apart, and dumbbell at your chest 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up then lower to your chest
- Press the dumbbell overhead

Dumbbell overhead press + tricep extension

- Start with dumbbell in goblet position and feet under shoulders
- Step backwards a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up

FULL BODY Circuit

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