Name: Playbook - Nathan Tsuji - Full body burner
Uploaded: 2022-12-30T10:06:19.937Z
Duration: 30 min
Description: Full body burner

It was good until the 100 twists. If I Don’t stop a little bit at 80 I die. Thanks for this routine

Victor

Here’s about a 20-30 minute full body workout! Sometimes it’s fun to hit all your body parts in one session, at least I know I enjoy it. Take about 20/40 seconds between each exercise if you need it but never more than a minute! The alternation between muscle groups will allow you to work through it faster! You’ve got this let’s go!!!

Knees directly above your heels, belly button pushing back through your spine into the wall! You can shift the weight from your toes and your heels to feel the burn in different parts of your legs!

Wall sit!

As usual, belly button pushing down through your spine. Pointed toes, rounded back, like you’re trying to pinch the front of your shoulders together. Make sure to breathe!

Tuck hollow hold

Keep your arms completely locked out and shoulders down. Elbows and hands should be in line with your shoulders as you bring your hands to the side and back to the front! Don’t forget to breathe!

T spreads (palms down)

Just like the other t spreads, keep your arms locked! You’ll be tempted as you become fatigued to bend them but it’s important to keep them fully straight! Wrists neutral, shoulders down, and get it!

T spreads (palms up)

Elbows and wrists in line with your shoulders, shoulders down and back together head neutral. Make sure as your hands go from the front to the side that you’re arms stay straight and parallel to the ground!

T spreads (thumbs up)

Keeping your core engaged and chest semi upright, squat down, stand up, squat down and jump, landing back in a controlled squat hold for 3 seconds!

Squat jumps with hold!

Do your best to keep your legs in the ground and not let them rise up. Your hands are behind your head but take care not to crank/pull on your neck. The crunch should initiate from your obliques (side abs). Do not let your abs rest at the bottom keep them engaged for the duration of your set! and as always, point your toes!

Side hollow ups (right)

Side hollow ups (left)

Shoulder blades down and together, core tight and engaged. Feel like you’re lifting from the back of your elbows the same way you would when you’re running!

Standing rows

These are a foreign exercise to many but don’t fret you’ve got this. Keeping your arms locked and elbow pits forward, shrug your shoulders by pushing and releasing the pressure your hands have on the ground. Your shoulder blades will glide together and then apart and you’re doing it!

Scapular pushups

These burpees are about control. Try to have enough pressure in your hands when you jump your feet back that they barely make a sound when hitting the floor!

Slow burpees!

Y’all already know push-ups!!! Keep your core as tight as possible, index finger tips parallel, down and up!

Push-ups! (Modify if you need)

Plank twists

The name of the game is balance here. I recommend trying to land on the ball if your foot first, staying as quiet and soft as possible to absorb the landing and stay balanced!

Single leg ski jumps!

This is essential for stabilizing the core, which is a huge part of balancing a handstand.
Have pressure in your toes, and lift from your core, all while keeping your flutes tight and tailbone tucked under.

Glute bridge

Some rocking from side to side is normal since you shift your weight, but try to stay as still as possible. Make sure you’re not starting on the same arm every time so you can stay balanced.
Each cycle down down, up up, counts as one. So for a set of 10 do 5 cycles each side

Down down up up!

Pushing the ground away from you, keep your shoulders, core, and everything else engaged. Do your best to keep your butt tucked under, and your head neutral! Make sure to breath the whole time as well!

Lock arm plank hold

Similar to regular curls, the hammer curl has your palms facing each other which will activate the bicep slightly differently!
Pretend there is a stick behind your elbows so they don’t go behind you, and maintain constant tension!

Curls (hammer)

Keeping tension through your core and entire upper body, pretend there is a broomstick behind your elbows so they don’t go behind you. Then, while maintaining constant tension, curl up and down!

Curls (palms up)

With your legs bent for assistance, place your hands on a stable chair or low table. Once your hands are stable, engage your glutes and core and straighten your legs! Keeping your shoulders down away from your ears, bend your arms until you feel a slight stretch in the shoulders then push back up!

Straight leg chair dips

Full body burner

Emily

The Kilo Set #1000abs

The half Kilo Set #500abs

These exercises have been really fun to do. It was nice that you talked us through the exercise. In this way it was easy to follow. ⭐️⭐️⭐️⭐️⭐️. I notice that I’m getting fitter by the day and due to the daily fitness I do not crave anymore for “unhealthy” food.

Michel

It was amazing.  😃
After your Instagram post about setting the intention to improve at something this week I decided to work on my mobility and balance 🐻(in sport part of my life) So this exercises is rather useful, funny!

Anastasia

Quick leg workout!

This is seriously a nice set of shoulder exercises.

Nick Lucki

The shoulder workout is great to do after the 30 day and 14 day 2022 challenge (wenn you are a beginner). I feel I get stronger day by day and you get a good metabolism kick wenn you’re finished. Weight loss is also going good as well. ⭐️⭐️⭐️⭐️⭐️

This will be my “go to” routine for shoulder work. (along with the shoulder exercises in the physical therapy section). Nice burn! I will be doing these exercises wrong if I just looked at pictures from another source, but your precise instructions really is a game changer.

Shoulder burner!!!

Did not feel like I would be able to last for the intermediate one so I did the beginner one again and just added an additional set to it.

Matthew W Jones

I feel super out of shape lol but that’s just cause I haven’t done any exercise in awhile excited to stick with it and see how far I make it on this journey. 🥰

Beginner picnic table workout!

Intermediate picnic table workout!

The avalanche!!! (Core)

The avalanche!!! (Arms)

Loving the morning challenge, although trying to complete them with a needy French bulldog puppy is slightly more of a challenge 😅

Jessica Vitney

I discovered muscles which I didn’t knew I had before. You really do not need a gym anymore with these exercises!

Full body burner

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