Name: Playbook - Leticia Martinez - Full Body Burn💥
Uploaded: 2023-12-03T23:39:02.312Z
Duration: 60 min
Description: Full Body Burn💥

This full body burn will challenge you in the best way possible!

In this first block, you will complete all 3 exercises before resting 90 seconds.

Perform barbell squats by standing with your feet shoulder-width apart. Take a deep breath and unrack a weighted barbell, holding it on your upper back. Keep your chest up and your back straight as you hinge your hips and knees to lower your body through a full range of motion into a squat position.

Barbell Squats

Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.

Dumbbell incline row

The plank pull-through is a variation of the plank that adds anti-rotational elements of trunk and hip stability. From a plank position, lift one arm and pull a dumbbell or similar from the opposite side under your body. Replace that arm on the floor and use the other arm to pull the weight back to the original side.

Plank Dumbbell Pull Through

Tri-set 1

In this block, you will complete all 3 exercises before resting 90 seconds.

Stand with your feet in a normal deadlift stance. Stand up tall with your shoulder blades down. Keeping your knees as straight as possible, slide the bar down your legs by pushing your hips backwards. Your shoulders will come out over the bar to stay in balance.

Barbell RDLS

Lie on your back on a bench, and hold the dumbbells a few inches above your chest. Press one dumbbell upward until your arm is fully extended. Pause and slowly retract extended arm to start position. Then complete the same motion on the opposite side. Continue in an alternating manner.

12 reps in total. 6 reps each side.

Dumbbell alternating chest press

The Pallof press has a lifter hold a taut resistance band (or cable) in front of them and slowly press it out and back. The band's tension pulls the lifter toward the anchor point, so they must utilize their core to its fullest extent to stay in place.

15 reps each side.

Paloff press

Tri-set 2

In this block, we will be completing our first superset. You will complete both exercises before resting 60 seconds.

Perform the dumbbell reverse lunge in the standing position with a dumbbell firmly grasped in each hand and your feet set shoulder-width apart. Hold your torso upright and take a big step backwards, lowering your rear knee to the ground. Return to the standing position and repeat; alternate legs for a full leg workout.

Dumbbell alternating reverse lunges

Dumbbell bicep curl to overhead press

Superset 1

For this finisher you will complete 6 rounds of 30 seconds sprints! if you do not have a treadmill you can do it outside.

Run tall with your head, neck, and shoulders in line with your hips.
Move your arms front-to-back; don't let them cross your torso.
Keep your elbows bent 90 degrees.
Let your feet land directly beneath you; don't try to step too far forward.
Run with a high knee lift.

Full Body Burn💥

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