Name: Playbook - Nadina Zarifeh - Full Body Routine + DB + AW
Uploaded: 2023-01-26T20:16:09.869Z
Duration: 30 min
Description: Full Body Routine + DB + AW

Keep your ankle weights on the entire time!!

Make sure you do a minimum 5 min warm up and minimum 7 min cool down.

Switch legs at end of round.

**Rest 60 seconds at 2nd round. After you’ve done the right and left leg before repeating the rounds again!


Ex
Right Leg
Left Leg
60 sec rest
Right Leg
Left Leg

Table Top Knee In to Heel Kick Up w/Ankle Weights

Table Top Heel Kick Up Pulses w/Ankle Weights

Table Top Leg Raises w/Ankle Weights

Table Top Mid Leg Pulses w/Ankle Weights

Table Top Knee In to Toe Kick Up w/Ankle Weights

Table Top Toe Kick Up Pulses w/Ankle Weights

Legs

Feel free to do these on a chair, bench or even standing.

Seated Overhead Diamond Raises w/Dumbbells

Seated Arnold Press w/Dumbbells

Seated Pec Deck to Overhead Scoop w/Dumbbells

Seated Overhead Sweeps Palms Up w/Dumbbells

Water Break / Rest

Seated Overhead Side Reaches w/Dumbbells

Seated Elevated Forward Curls w/Dumbbells

Seated Elevated Front Hammer Curls to I Press w/Dumbbells

Seated Elevated Tricep Press Outs w/Dumbbells

Seated Arm Circuit + DB

For the plié squat, I tend to do it wider legged, feel free to do it narrower than me.

Rest at end of round before moving onto core series.

Squat Pulses

Squat

Plié Pulses

Plié Squat

Floor Touch Squat to Overhead Reach

Descending Ladder Squat Circuit

Elbow Plank

Elbow Plank Alternating Knee Taps

Elbow Plank Hip Ups

Elbow Plank Leg Raises w/Ankle Weights

Elevated Reverse Crunch w/Ankle Weights

Elevated Alternating Knee Ins w/Ankle Weights

Elevated Alternating Toe Taps w/Ankle Weights

Elevated Legs In & Out w/Ankle Weights

Core Circuit

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Full Body Circuit

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