Name: Playbook - Legal Weight - Full Body
Uploaded: 2024-04-09T12:46:30.226Z
Duration: 90 min
Description: Full Body

We have full body strength training today with cardio + core!!! 
If you are short on time, you can take the cardio out or do it at another time.
Let’s Work💪🏽

Treadmill Intervals.
1 min ON, 40 seconds OFF

You can jog, run or sprint for your 1 minute ON and walk for your 40 seconds OFF (rest)

Treadmill Jog/Run

Cardio

Interlock hands behind the head, keep elbows open while lunging. Knee should touch the ground

Bodyweight Prisoner Lunges

Squat down to position your hands onto the bar. Drop hips, retract shoulder blades & keep back flat. Keep chest up.

Hex Bar Deadlift

Grab onto the bars, bring knees up & then pull them into your chest. Round your hips up with them

Hanging Knee Tuck

Circuit 1

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

Push Ups

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Place DBs by your side. As you reverse lunge, curl DBs at the same time

Dumbbell Curl +Reverse Lunge

Circuit 2

Hold DB close to your chest. Place feet slightly wider the hip width. Push butt back as if youre sitting in a chair. drop down to parallel & stand back up.

Dumbbell Goblet Squat

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

Holding onto a plate, med ball, dumbbell or any weight. Start in a crunch position. Extend legs out without touching the ground as you extend your arms overhead. Keep chin tucked, shoulders off the ground and rounded spine.

Weighted Crunch

Circuit 3

Full Body

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

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

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

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

Great workout. First one completed. More to come.

Kenyetta

Shaden

Full Body

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