Name: Playbook - Nikki Font - Full Body
Uploaded: 2024-01-09T06:11:00.260Z
Duration: 50 min
Description: Full Body

This is NOT a HIIT. This is a regular full body workout! Complete each exercise before moving onto the next.

You will need :

• barbell
• dumbbells
• bench

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

minutes (20sec ON / 10sec OFF)
** Complete this entire exercise before moving onto the next

- start in high plank position with dumbbells in hand
- perform a push up & jump toward your hands, while lifting your body to squat hold position
- once you get your feet firm on the ground, bring the dumbbells to your chest to perform the bicep curl
- then lean forward putting the dumbbells back on the ground & jump back

This should be one motion

Burpee to Squat Bicep Curl

Superset - complete both exercises, back to back with no rest in between to complete 1 set

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

SS - lateral to front raise

- Start in a push up plank position
- while holding this position, keep your leg extended and alternate sides as you touch your toe out to the side

Plank toe touches

Walk 5,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

5k Steps

Full Body

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Full Body

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