Name: Playbook - Leslie Getnfit - 11.9.21 Full Body Workout
Uploaded: 2024-02-29T19:50:13.832Z
Duration: 60 min
Description: 11.9.21 Full Body Workout

Josie

Janet

Tiffany

This weeks workout of the week is a full body workout ! This workout is great for a full body fat burning workout ! I hope you enjoy it. Im using a 15lb dumbbell in all of these workouts but use any weight that challenges you but is not too easy. 

Tag me in your workout videos !

This exercise is a variation on a lunge with a bicep curl at the top. 

Step 1: Stand with your feet shoulder-width apart, holding one 5- to 15-pound dumbbell in each hand.

Step 2: Lunge one foot behind you and sweep it to the side, past your front foot. Lower your upper body into a squat so that your front thigh is almost parallel to the floor. Don't let that knee pass over your toes. Keep your chest up, shoulders down and navel pulled in.

Step 3: Bend your elbows to raise the weights with your wrists facing the ceiling, curling up toward your body. Keep your elbows tucked close to your sides. Return to starting position by pushing off the front heel and lower the weights. Repeat on the other side.

Make it easier: Hold the dumbbells down without doing a bicep curl, or don't use weights at all. Don't extend your leg behind you too far.

Make it harder: Use heavier weights. Extend your leg farther back and to the side. To add cardio, jump from one lunge leg to the other, in a side-to-side motion. 10 reps each leg to complete the set (20 total)

Curtsy Lunge with Bicep Curl

Start by standing with your feet hip width apart and your knees slightly bent.

Bend from your hips while maintaining your lower back curvature until the dumbbells are just below your kneecaps. 

Your weight should be toward your heels with your hips back.

Row the dumbbells up to your belly button while emphasizing pulling your shoulder blades back.

Return the dumbbells down below the kneecaps. Squeeze your glutes and push your hips forward until you are back in the upright position. Repeat for reps.

Bent-over row with RDL

- Begin with feet shoulder width apart (step is optional) 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side repeating back and forth

Side to side jump squats

1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand. 

2. Lift your hips off the floor and then bring the dumbbells up with your palms facing each other. 

3. Lower your arms back to the starting position and repeat the movement until the set is complete.

Keep your hips elevated in the beige position.

In the video Im using a step to give me more depth but the step is optional. Im using 15lb Dumbbells.

glute bridge with chest press

Sit on the floor with your legs bent and feet flat. Place your hands on the floor next to your hips for balance. Brace your abs.

Lift and extend your legs out in front of you, so your feet are a few inches off the floor. 

Lean back, so you are balancing on your butt/sacrum. Your body should resemble a shallow V-shape.

Bend your knees and pull your legs in while simultaneously moving your upper body forward.

Lean back while extending your legs and repeat.

11.9.21 Full Body Workout

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