Name: Playbook - Pamela Chodan - Burn and Sculpt
Uploaded: 2023-02-20T19:53:26.058Z
Duration: 20 min
Description: Burn and Sculpt

Do each exercises back to back with 20 seconds rest in between.

Rest 90 seconds after each round.

Do 3 rounds total

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- 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 raise the dumbbell in front of you
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell front raise

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

- Hold dumbbells at sides and keeping chest up
- Alternate jumping lunges by switching legs mid air

Dumbbell jumping lunges

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

Full Body HIIT

Burn and Sculpt

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