Name: Playbook - Maria Teixeira - Full Body
Uploaded: 2024-05-01T22:25:06.585Z
Duration: 25 min
Description: Full Body

Doesn’t really allow me to get into my usual grindemode amazing for beginners

Clara

Intensity: 🔥🔥🔥
Equipment: dumbbells

R O U T I N E
Circuit 1 | 2 x 45 secs
▫️lunge bicep curl 
▫️renegade row
▫️wall sit shoulder raise
▫️zombie sit up
Circuit 2 | 2 x 45 secs
▫️burpee
▫️single arm row
▫️cossack squat shoulder raise
Circuit 3 | 2 x 45 sec
▫️walk outs
▫️toe touches
▫️heel taps
Circuit 4 | 1 x 45 sec
▫️squat hold punches
▫️marches

30-45 seconds based on fitness level

Advanced: weighted
Beginner: bodyweight

Form:
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• Your focus is always on the leg that is forward
• Plant your front foot with heel down and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering
• push up through your heel, focusing on your glutes and quads

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up
❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨  do think about using your glutes and quads
✨ do slow down
✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Lunge Bicep Curl

30-45 seconds based on fitness level

Advanced: dumbbells
Beginner: bodyweight

Form:
• spine neutral, shoulders back, engaged abs
• pull the dumbbell up keeping your elbow close to your body
• engage your lat as you pull
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Renegade Row

30-45 seconds based on fitness level

Advanced: dumbbell
Beginner: bodyweight

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in
• drive arms up and down

❌ don't let your back round
❌ don't swing your arms

✨ do slow down and control your arms
✨ do focus on your glutes and quads

Wall Sit Shoulder Raise

30-45 seconds based on fitness level

Advanced: full sit up
Beginner: modification (crunch)

Form:
• relax knees and hips
• tuck your chin as you sit up
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up

Full Body

30-45 seconds based on fitness level

Advanced: jumping burpee
Beginner: modification

Form:
• stand shoulder width apart
• keep your core locked in and spine neutral
• place your hands on the floor in front of you as you push back into a high plank
• jump up and lower back down with control
Modification:
• place your hands on the floor in front of you as you push back into a high plank
• lean forward putting tension on your abs
• step back one foot at a time
• stand up and lower back down with control

❌ don't sink your hips down
❌ don't round or arch your back

✨ do focus on using your abs
✨ do focus on moving through your knees forward and back

Burpee

30-45 seconds based on fitness level

Advanced: no support
Beginner: chair support

Form:
• shoulders back, abs engaged, and neutral spine
• supporting arm right below shoulder
• double check your shoulder is back before rowing
• drive your elbow back toward your hip keeping the weight close to your side
• lower slowly with control

❌ don't let your shoulders & back round forward
❌ don't swing the weight or use your whole body to row

✨do focus on using your back to pull the
weight up
✨ do keep your head down neutral with your spine

Single Arm Row

30-45 seconds based on fitness level

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight

Form:
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving through the leg that is being used
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance
• Keep your arms straight forward 

❌ don't let your knee cave in or fall out
❌ don't use your other leg to help you drive up

✅ do think about using your glutes and quads
✅ do slow down

Cossack Squat Shoulder Raise

30-45 seconds based on fitness level

Form:
• spine in a neutral position
• feet hip width apart
• bend at the waist and walk hands out to a push up position
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time
• walk hands back towards your legs and stand up

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your hands for better core activation

Walk outs

30-45 seconds based on fitness level

Advanced: regular toe touches
Beginner: modification #1 or #2

Form:
• begin in a straight arm plank - hands below
shoulders, feet hip width apart, spine is neutral, engaged abs
• drive your hips up using your upper body and arms to push the ground away
• find your balance before reaching your toes (or before reaching for knee if doing modification #1)
• as you lower, return to a plank position, keeping your abs tight to protect your spine

❌ don't arch or round your back
❌ don't move too quickly
❌ don't go too far down as you return back into the plank

✨ do grip the floor with your fingertips to feel more stable
✨ do focus on using your arms and upper back to push back

Toe Touches

30-45 seconds based on fitness level

Advanced: full heel taps
Beginner: modification (straight leg lifts)

Form:
• relax knees and hips
• place elbows on the ground and tuck your chin
• lift your legs up and down, controlled, as you tap your heels together (modification legs up and down, controlled) 

❌ don’t bounce or jerk legs up
❌ don’t place your legs on the floor

✨ return back down slowly keeping your core engaged the entire time

Heel Taps

30-45 seconds based on fitness level

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Hold Punches

30-45 seconds based on fitness level

Advanced: dumbbells
Beginner: body weight

Form: 
• feet shoulder width apart, pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• hold dumbbells up right above you (or just your arm)
• drive legs up one at a time

❌ don't let your arms tilt to the sides
❌ don't squeeze your butt and tilt your pelvis forward

✨ do slow down and control your body
✨ do focus on your glutes and quads

Marches

Spring

Bodyweight HIIT/Cardio

Tiffany

Naiomy

Glutes & Core

Sasha

Super easier than I thought but still got a good workout in. I combined with a 20/30 mins full body yoga stretch before so I'm sure this amplified my workout.

Vanessa Flores

What are some variations to mountain climber?

Definitely got a pump, but is there a chance to do some modifications to the jumping exercises?

Kicked my butt and in the best way 😆💯!!

Full Body

Community

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