Name: Playbook - Maria Teixeira - Full Body
Uploaded: 2024-05-01T22:25:06.740Z
Duration: 45 min
Description: Full Body

What are some variations to mountain climber?

Clara

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 😆💯!!

Sarah

Lana

Jeez that kicked my ass 🙌🏽😩😅😭❤️

Syndessa

- Lie face down on an exercise mat with your legs extended directly behind you and forehead in contact with the floor. 
- Bring both hands to rest level with your chest, keeping your elbows tucked in. 
- This is your start position. 
- Slowly lift your torso up, keeping your hips on the floor as far as you can.
- Press your arms into the ground and keep your chest lifted so as not to sag between the shoulder blades. 
- Hold this position and feel the stretch in
your chest.

Cobra Stretch

- Kneel down in front of a bench or a chair and place both hands palm down on the top of the surface.
- Move backwards until your arms are fully extended.
- Slowly bring your head down in between your arms as you push your hips back.

Box Stretch

- Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor. 
- Place the palms of both hands behind your head and at the base of your neck, letting your elbows drop to the
floor. 
- This is your start position. 
- Proceed to push your elbows into the ground as much as you can.
- Relax and repeat

Supine Chest Stretch

- Lean your torso forward towards the
floor and extended your arms out directly in front of you, with your palms facing down. 
- Try to keep your feet in contact with your glutes whilst extending your arms as far forward as possible. 
- Reach your arms across to your right side, keeping your hands on the floor and then press the hips back slightly.
- You should feel a deep stretch along your
left side. 
- Repeat the same movement on the
opposite side. 
- Repeat this sequence of movements.

Child’s Pose with Lat Stretch

Upper Body Warm Up

- Place feet shoulder width apart and slightly out.
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up.
- Press up through your heels as you press up your arms.

DB Squat Thruster

- Stand shoulder width apart.
- Hop bringing your body down to the floor.
- Hop back placing your feet on the floor.
- Jump up in the air and bring your hands over your head.

Chest to Floor Burpee

- Stand in a wide toed out stance.
- Hold a dumbbell between your legs in front of you.
- Lower into a squat, touch dumbbell to the ground.
- Stand up to full extension and pull dumbbell to your chest.

DB Sumo Squat to High Pull

- With hands at your head perform alternating jump lunges.

Prisoner jumping lunges

Circuit 1

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back.
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead.

DB Devil Press

- Stand with feet shoulder width apart.
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees.
- Land softly and repeat.

180 Jump Squats

- Keep your chest up and hold dumbbells at your sides.
- Step back and bring your knee down until both legs are at 90 degrees.
- Step back to the initial position.
- Work both sides.

DB Reverse Lunges

- Lay on your back, hands at your sides.
- Raise your legs off the ground until straight up.
- Lower them, stopping just short of them resting.

Lying Leg Raises

Circuit 2

- Bring your knee toward your opposite elbow.
- Repeat on the opposite side.
- Rotate your hips through the movement.

Diagonal Mountain Climbers

- Lay on the floor with legs wide and arms over head.
- Lift your body off the floor into a sitting position whilst keeping your legs straight.
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position.

Zombie Sit Ups

- Elbows under shoulders and hands out front.
- Keep entire body tight as you hold position for time.

Plank

Circuit 3

Full Body

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

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.

Full Body

Community

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