Name: Playbook - Leticia Martinez - Full Body Pump!🥳
Uploaded: 2023-12-03T23:39:02.388Z
Duration: 60 min
Description: Full Body Pump!🥳

Get ready to feel the pump! we will be hitting each body part in this workout.

You will complete all 3 exercises before resting 1 minute.

Start standing with your feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.
In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, then reverse the movement to return to start. That's one rep.

Dumbbell Arnold press

Place a loaded barbell parallel to a bench.
Sit on the floor with your back up against the bench. ...
With your upper back in contact with the bench, lift your hips slightly off of the ground. ...
To begin the upward movement, squeeze your glutes and push your feet into the ground.

Barbell Hip Thrusts

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Seated banded abduction

Tri-set 1

You wil complete all 3 exercises before resting 1 minute.

In a goblet squat, you'll hold the weight in front of your chest with both hands. As you squat down, your elbows will track between your knees while the weight follows.

Goblet squats

The renegade row is an advanced row variation characterized by holding your body in a plank position with one hand while lifting a dumbbell with the other hand.

12 reps in total, 6 reps each side.

Renegade row

To perform the hollow hold, lie on your back and extend your arms overhead. Straighten your legs with your feet together and toes pointed. From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region

Hollow hold

Tri-set 2

Push up

Cable tricep extension

Tri-set 3

Last and final block will be a finisher! you will complete all exercises before resting 30 seconds. 4 rounds in total!

The key to getting better at jumping rope is consistent bounding. That's why you want to focus on having less and less distance between your feet and the ground. You should be jumping just slightly above the ground - you want to avoid tucking your knees, and you want to have your toes pointing down after every jump.

Jump rope

Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your hands on the floor.
Kick or step your legs back into a plank position.
Jump or step your legs forward to return to a squat position.
Return to the standing position.

Burpee

Squat pulses are a bodyweight squat variation that use a shorter range of motion than standard squats. Perform squat pulses by standing with your feet hip-width apart. Bend your knees, hips, and ankles, lowering into a squat position with your quads parallel to the floor.

Full Body Pump!🥳

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