Name: Playbook - Michele Sotak - Full Body Blowout
Uploaded: 2023-07-07T12:48:34.218Z
Duration: 45 min
Description: Full Body Blowout

Elan

Jenna

Great. I felt like it was small but mighty , liked these 👍🏼👍🏼

Amanda

Today is a full body workout! Because we hit every muscle group this week, this is a bonus workout that will condition, sculpt and fine tune the body. Congrats on making it through the week and continue this workout for the next three weeks. Make modifications and progressions if the exercises become easier throughout the month. You can up your weights, duration and the reps. You can play around with tempo, incorporate isometric holds, increase your range of motion and more! I'm your coach so reach out with questions, I'm here to support you. Now go!.... build muscle and confidence!

3 minutes of jump rope, reverse lunge with twist, arm circles and hugs, anything to get your heart rate up and your muscles prepped for the workout.

Warm Up

Muscles worked: glutes, abductors, quads, biceps. 
Use a resistance band with handles. Stand on the band with the handles up to a 90 degree angle or more, just so that you have a good bicep resistance and it burns. Hold arms there the entire exercise. Keep your stationary leg slightly bent and drag the moving leg straight out to the side as far as possible. Slide the leg back in and repeat. Stay low on the stationary leg to make the quad burn. 15 reps on each leg. Harder then it looks, ay?

Abductions with Bicep Iso-hold

Muscles worked: shoulders, quads, glutes.
Grab one dumbbell in both hands and stay low on the stationary leg and slide the moving leg straight back while pushing the dumbbell straight out to chest level. This is a faster movement and therefore we're doing 20 reps on each leg.

In & Outs

Muscles worked: Glutes, Hamstrings, Lower Back, Core. 
Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Squeeze shoulder blades together to keep spine in a neutral position. Inhale, first hinging at the hips then slight bend in knees to lower dumbbells along the front of legs, pausing when torso is parallel to the ground. At the bottom of the position, row arms back keeping elbows in and hands next to rib cage, squeezing shoulder blades together. Exhale and drive through the heel to return to standing, maintaining a neutral spine and keeping dumbbells close to the body throughout. Fully extend hips and knees, squeezing glutes at the top. Tip: Keep your head in line with the rest of your spine; don't arch neck to look forward or curl chin into chest. 12 total.

Deadlift to Row

Muscles worked:
Chest, Glutes, Hamstrings, Calves, Core.
Lay on back with feet flat on floor and legs bent. Press off heels as you thrust hips all the way up to the ceiling and engage your glutes. Simultaneously performing a chest fly. With a dumbbell in each hand and arms slightly bent, round the arms up to the ceiling aligning with chest.  Hips and arms should be at the up position at the same time, then lower both slowly to the floor (starting position). Repeat, 12 reps total.

Hip Bridge and Chest Fly

Muscles worked: Obliques, Lower Back, Quads, Glutes, Shoulders. 
Stand with feet together and hold one weight in both hands. Step forward with one foot, shift your weight forward and drive front heel into the floor. At the bottom of the position twist weight to your side at about a 45 degree angle only, any more than that and you might not be able to control the exercise and come back to center. Also, make sure to keep the dumbbell as far away from you as possible to work the shoulders and more challenging to your core. Rise up and keep feet in place in static position. All 12 on one leg. Repeat on the other side.

Forward Lunge with Oblique Twist

Muscles worked: Shoulders, Arms, Back, Core, Quads
In full plank position with wrists directly below elbows and straight arms, form a straight line with your body with feet slightly apart. Keep back flat and body in a straight line. Place dumbbell in right hand. Row up and kick back with arm, while stabilizing core. Try to keep hips down as much as possible without flipping up. Breathe! 10 on each side. Repeat on other side.

Plank Row Tricep Kickback

This workout was probably the most challenging to most of you!...because it involves compound and complex movements.Do your lower body stretches including pigeon stretch, figure four, downward facing dog, lat pullback stretch and as always, deep breaths.

Cool Down

Full Body Blowout

Hallumi

Michele thank you so much. I e been in a funk and I think this really helped me tonight. Need to keep it up and any tips for staying motivated? appreciate it!

Workout ended up being 30 minutes. Was hoping to take up the full 45.

karen

Arms and Chest

Kid you not, 2 days in a row wore the same style outfits as you 😆 yesterday red sports bra black bottoms... today all camo 😉👌🏼

Full Body Blowout

Community

More workouts from Michele Sotak