Name: Playbook - McKenna Pou - 30 min or less full body
Uploaded: 2024-04-03T05:56:26.679Z
Duration: 30 min
Description: 30 min or less full body

Kerri

Morgan

Use this full body circuit for whatever amount of time you have! 
Hit all 4 rounds, do less or add another! 
Use heavier weights to get more bang for your buck in a short amount of time and focus on form, slow and controlled movements for your lifts.

From a squat position, rise and toss the ball up above you, landing back down in a squat

Ball toss

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

-10 per side 
-Keeping the core engaged, extend the opposite arm to opposite leg, exhale and use the core to pull you back to crunch

Birddog

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

30 min or less full body

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