Name: Playbook - Mia Falcone - Full body 2- August
Uploaded: 2024-04-19T00:51:00.593Z
Duration: 50 min
Description: Full body 2- August

If you do not have a bike and rower, sub with any other cardio equipment or even burpees/jumping jacks!

Can perform cardio of choice in place if you don’t have a row erg.

Row erg

Cycling

Cardio warm up

Perform exercise 1 at the top of minute 1 and rest with remainder of time. Repeat with other 5 exercises until 30 minutes is up (5 rounds).

SDLHP

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Suitcase deadlift

30 min EMOM

Hip dips in side plank

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl laterally on your hands and feet
- Keep a neutral spine

Bear crawl

Core

Full body 2- August

LOVE !! I really enjoyed there was video of how to do each workout which made me more confident 💪🏼

Paige

Lower Body

Wonderful workout.  Really work’s everything

April Hannon

Upper Body

Full Body

Full Body 2

Wooo baby! 
I’m sweating! 
Each day these workouts get better and better! 
Thanks Mia! 🙏💪

Full body 2- August

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