Name: Playbook - Legal Weight - Full Body
Uploaded: 2024-04-15T12:51:09.494Z
Duration: 90 min
Description: Full Body

We have a full body workout today with cardio included. If you don’t have time to do the cardio, you can take it out or do it later in the day. 
Let’s Work!

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

Push Ups

Tie a band to the pull up bars. Place 1 or both feet in the band & flex your toes upwards to activate your core. With an underhand grip (supine) grab onto the bars, lean back slightly as you pull yourself all the way up

Chin ups, resistance band

Push hips back as you descend. Drive knees out. Hit parallel or below

Bodyweight Squats

Treadmill Jog/Run

Warm Up

Grab the Landmine bar & place against chest by interlocking your fingers. Feet hip width or slightly wider. Push hips back as you descend into a squat

Landmine Front Squats

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

Get into a kneeling position. Roll the wheel out as far as you can without letting your hips sink.

Ab Wheel Rollout

Circuit 1

This exercise can be done with a barbell, dumbbells or kettlebells. 
Push hips back (hinge) with minimal knee flexion.  Drag the bar down to your shins keeping your back flat. At the bottom position, row the bar then stand back up.

Barbell RDL to Row

Keep back against pad, place feet in your normal squat stance. Try to hit parallel or below.

Hack Squat

Lay supine, bring hands toward the ground as you bring your knees to your chest

Suitcase Sit Ups

Circuit 2

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM.
Don’t clink the DBs together, push them straight up.

Dumbbell Military Press

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

Assisted Dips

Clean KBs into a front rack position. Keep wrists locked. Take a step forward into a split squat position and drop the back knee down to the ground

Dual Kettlebell Front Rack Split Squat

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.

Full Body

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