Name: Playbook - Michelle Schwartz - 24-minute Full Body Functional Workout
Uploaded: 2024-03-06T14:46:52.643Z
Duration: 24 min
Description: 24-minute Full Body Functional Workout

This workout has a Dumbbell and Bodyweight Strength Circuit followed by a Cardio Blast Finisher.

TIMING FOR CIRCUIT 1:
Do 40 seconds of work ( = 1 set)
Rest for 20 seconds between sets
Do 1 set per exercise
Complete the circuit 3x through

TIMING FOR CARDIO CIRCUIT:
Do 45 seconds of work
Rest for 15 seconds
Complete the circuit 1x through

Do 40 seconds of work ( = 1 set)
Rest for 20 seconds between sets
Do 1 set per exercise
Complete the circuit 3x through

Start with dumbbell at one hip in a squatted position 
Drive dumbbell diagonally over head while TURNING entire body to keep shoulders and hips in line with each other. 
REPS PER SIDE

Dumbbell Squat to diagonal press (Split time)

- start on hands and knees 
- bending at elbow, drive one forearm back toward hip 
- slowly return to start 
REPS PER SIDE

Table top tricep kick back (split time)

Begin in low squat position holding feet
Hinge at knee bringing hips and butt to the sky
Reverse to bring hips down to low squat

Frog squats

Start standing tall with dumbbells at your sides 
Send butt back and down into a squat
Press up to stand tall
Step back into a lunge with both knees at 90 degrees and back knee hovering over ground
Press through front foot to stand tall

Dumbbell squat + lunge

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Crunch in both your elbow and your knee
- Press hand into knee for 2 seconds
- release back to table top

Bird dog knee holds (split time)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- lower back into hip hinge and drive elbows to sky to bring dumbbells to your sides. 
Lower arms to full extension and stand tall

Dumbbell deadlift + row

Dumbbell and Bodyweight strength

Do 45 seconds of work ( = 1 set)
Rest for 15 seconds between sets
Complete the circuit 1x through

Start with hands on bench in a high plank
Jack feet out wide
Drive feet to hands and stand tall onto toes

Incline plank jack to calf raise

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters

Stay light on your toes 
Drive your knee up to hip height and opposite elbow comes up
Switch sides
Perform a half jack

2 high knees + half jack

Shuffle quick steps in one direction
Perform a curtsy lunge where you back foot comes behind you diagonally and touch ground

Lateral fast feet + curtsy lunge

Cardio Blast Circuit

24-minute Full Body Functional Workout

25-minute Lower Body Strength

25-minute Upper Body and Deep Core

25-minute Double HIIT

25-minute Core and Cardio

20-minute Triple Circuit HIIT

Really loved this one, short and sweet, a great “topper” after a core/upper body full workout if you have extra time

24-minute Full Body Functional Workout

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