Name: Playbook - Legal Weight - Full Body Quickie!
Uploaded: 2024-04-20T13:46:27.843Z
Duration: 45 min
Description: Full Body Quickie!

Rosalyn

Today will be a full body, strength training workout. If you’re short on time & want to get a quick lift in, this is it!!!
Let’s Goooo💪🏽

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, clean them into a front rack, neutral grip position, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Place bar onto your back & take a step forward, knee to the ground.

Barbell Walking Lunges

Circuit 1

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Initiate lift by pushing hips back, back flat and slight knee bend. Turn your palms up (supine) as you pull your elbows back.

Dumbbell Bent Over Row *supine

Circuit 2

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

Lay down, elevate one leg & cross over with the other leg. Hands behind head & bring opposite elbow to your knee.

Oblique Crunch

Lay supine  with 2 DBs in your hands locked out. Sit all the way up, bring the DBs to you shoulders & press back up

Sit Up with a Press

Circuit 3

Full Body Quickie!

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Full Body Quickie!

Community

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