Name: Playbook - Morgan Schroeder - Week 1 : Day 1 Full body in 30 minutes
Uploaded: 2023-04-20T01:41:23.721Z
Duration: 30 min
Description: Week 1 : Day 1 Full body in 30 minutes

This is a full body 30 minute circuit. 40 seconds working 20 second rest 3 times each exercise.

This is a 30 minute full body circuit style workout. You will need dumbbells and a bench, box or chair. It will be 40 seconds working 20 seconds rest and you will do each exercise 3 times.

Goblet Squats

Plank walkouts with push up

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip thrust

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- 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

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Week 1 : Day 1 Full body in 30 minutes

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