Name: Playbook - Mariana Morais - W2/D1 Full Body💪🏽🦵🏽
Uploaded: 2022-03-14T01:46:04.778Z
Duration: 30 min
Description: W2/D1 Full Body💪🏽🦵🏽

HIIT WORKOUT!
15 second rest between exercises💪🏽🔥

Sitting with legs straight, flat on the ground, lift legs and carry them over the dumbbell

Dumbbell Pike Overs

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Laying flat on the ground, bring your knees to a bend so feet are flat. 
With dumbbells in both hands, extend your arms past your head. 
Now lift and tighten your core as you rise up for a full sit up

Dumbbell Sit Up

Place a small resistance band around both feet. Sit in a 45 degree angle and now kick one leg out into the resistance band. The other leg that remains in the starting position must isometrically contract the psoas. Continue this as you hold dumbbells straight up

Dumbbell Psoas March

Circuit 1

A V-Up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V.” Raise your body up and down while holding your core strong.

V-Ups

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Circuit 2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat - Right

Dumbbell bulgarian split squat - Left

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Stand on one leg holding light dumbbells in each hand
- Bend the opposite knee to 90 degrees behind you
- Sit back on the heel of your stance leg and lower yourself into a squat, while raising the dumbbells in front
- Drive through your heel to return to the starting position
** Work both sides

Dumbbell skater curtsy

Circuit 3

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Starting standing up with slight bend in the knees. 
Move your feet side to side. Once over 3 to 4 steps, punch the weight out twice. 
Continue to other side.

Lateral Squat Walk + Punch

Standing straight up, have your weight in both hands. 
Raise your arms straight out to the front, then the middle, then to the side. (That’s 1)

Dumbbell Raise - front, middle, side

Circuit 4

W2/D1 Full Body💪🏽🦵🏽

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W2/D1 Full Body💪🏽🦵🏽

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