Name: Playbook - Matthew Noszka - Hotel Full Body Pump
Uploaded: 2021-07-31T16:09:33.045Z
Duration: 45 min
Description: Hotel Full Body Pump

Khadija

Workout Circuit - 4 sets / 45 seconds each:

- Jumping Jack Burpees
- Kick- through Push-up 
- Dumbbell Sumo Squat with Shoulder Press
- Dumbbell shoulder press with v up scissor

- Stand tall, then  down and place your hands on the floor between your feet.
- Hop back with both feet and do a push-up (optional).
- To return to the standing position, hop both feet back outside of your hands and jump into jumping jack and repeat.

Jumping Jack Burpees

- Start in plank position, with your hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. 
- begin a standard push-up, bend your arms and lower yourself to the floor. - As you push back up to starting position, lift and bend your left knee and slide that leg under your body, kicking it to the right. 
- As you do this, lift your right arm and rotate your body to the right. 
- Hold for two seconds by squeezing your core.

Kick-Through Push-up

- Stand holding a pair of dumbbells at arm’s length in front of you with your feet twice shoulder-width apart. 
- Lower your body as far as you can by pushing your hips back and bending your knees. The dumbbells should nearly touch the floor.
- Simultaneously push yourself back up to a standing position and curl the weights to your shoulders. 
-Once you’re upright, press the weights directly overhead. Lower them and repeat.

Dumbbell Sumo Squat with Shoulder Press

- In seated position, engage core and Lift legs together 6 inches off the ground 
- With a dumbbell at each shoulder, making a 'W' with your arms, press the dumbbells toward the ceiling to make a 'Y' and slowly lower them back to your shoulders.
- As you come down from the press, Spread legs apart as wide as you can, close them back to starting position.

Dumbbell shoulder press with v up scissor

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