Name: Playbook - Madyson Foy - FULL BODY BURN 🔥
Uploaded: 2022-11-15T04:53:42.879Z
Duration: 65 min
Description: FULL BODY BURN 🔥

Bike

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Warm up

- With soft knees, and a long spine, reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Seated reverse fly

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. 
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Dumbbell chest fly

Circuit 1

- Increasing weight each set!
- Keep your elbows and chest up
- Core activated

Front squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach

Flutter Kicks

Circuit 2

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Keep your elbows close to you

Rope tricep pushdown

Rope face pull

Circuit 3

- Jump onto the box/bench and down to the floor
- Repeating sequence back and forth

Box jump over

-Start with the rope behind you, with plenty of space around you. Whip the rope round and jump up with both feet over the jump rope and land on both feet. Aim to keep your posture straight throughout.

Jump rope

HITT BABY!

- Sit on the ground with knees bent the soles of your feet together
- Slowly lean down towards your feet

Butterfly stretch

- Position yourself on the floor on your hands and knees.
- Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
- Hold for 15 seconds.
- Pull your belly to the ground and your head up to the sky.
- Hold for 15 seconds.

Cat to cow

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

FULL BODY BURN 🔥

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