Name: Playbook - Leah Casciano - HUSTLE DAY 11
Uploaded: 2024-03-19T19:56:02.631Z
Duration: 30 min
Description: HUSTLE DAY 11

Michelle

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

4 Circuits x 6-min

Each station has three movements - 45s Work // 15s Rest (work ONE movement per 45s interval)

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

Equipment:
⚡️ Dumbbell(s)

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

DB alternating snatches

- Begin with a dumbbell hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squat (single)

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing step on top of the box with dumbbells in hand
- Complete the movement by standing up tall before stepping down with one foot at a time

DB Burpee box step up

Full Body // DB 1

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 goblet squat

- 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

Full Body // Dumbbells

- Curl the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press (with curl)

- 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

DB short step lunges

- 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

DB plank pass through

Full Body // DBs

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

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

Dumbbell reverse lunge with chest press

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Full Body-Core // Dumbbell

HUSTLE DAY 11

Isabel

Susan

HUSTLE DAY 1

Gia Gaudio

Awesome full body workout! I Loved all the sumo squats. The Videos are so helpful!

HUSTLE DAY 2

HUSTLE DAY 3

This one was amazing! Super simple exercises but also so intense that my arms are shaking as I cool down 💪

Heather

HUSTLE DAY 4

Loved this! It was so intense but quick. These short workouts make it easier to stay on track!

HUSTLE DAY 5

Just finished Holiday hustle 6 - that was an AWESOME workout! Feeling like a beast now. 😍

Vanessa Solomon

HUSTLE DAY 6

HUSTLE DAY 7

HUSTLE DAY 8

This was phenomenal! The exercises were fun and I'm sweating like crazy! 😮‍💨

HUSTLE DAY 11

Community

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