Name: Playbook - Patty Pittman - Balance & Strength Total Body
Uploaded: 2023-03-06T22:44:24.422Z
Duration: 45 min
Description: Balance & Strength Total Body

Work out was great but definitely took me longer than 35 min to complete the entire circuit. Took more like an hour.
Definitely would like shorter circuits with about same level of difficulty because as a working mom I don’t have the much free time.

Sabine

This is a fun workout that incorporates both balance moves and strength. Pick a weight that will challenge you, while keeping correct form. This workout may take 45-60 minutes.

Do the following exercises for 3 rounds. Take 30 second rest in between rounds: 
Single arm dumbbell squats
Single leg RDL to overhead press 
Balance Donkey Kicks

-Hold one dumbbell on one side of your body
-Perform a regular squat, while being sure to balance the body
-Do not let the weight on one side make you overcompensate 
-Repeat on the other side

Single arm dumbbell squats

- Start with a dumbbell in one of your hands 
-Balance on one leg 
- Slowly lower the weight down the standing leg with a slight bend in your knee, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-As you drive up, bring the opposite knee up
-Curl the dumbbell up and overhead press while balancing 
-Finish all your reps and then repeat on the other side

Single leg RDL w/ overhead balance

-Start on all fours 
-Bring both knees off the ground about 1-2 inches. 
-Perform donkey kicks on one side while holding the body stable and keeping the opposite knee off the ground. 
-Do all reps on one side before repeating on the other side

Balance Donkey kicks

Circuit A

Perform the following exercises for 3 rounds with 30 second rest in between rounds. 
Lunge to balance 
Balance rows w/ leg up
Single leg curls with ball

Do a reverse lunge and drive the knee up to balance
Try not to tap the ground in between reps

Lunge to balance

Place your hand on a bench or step with a dumbbell in the opposite hand. 
Lift the opposite foot off the floor so that you are balancing 
Do rows without touching the floor with your balancing foot
Repeat on the other side

Single arm balance row

Put both feet on the ball and lift the hips 
Take one foot off and keep it straight above the body
Curl the ball into the body, keeping your glutes and hips off the floor
Repeat on the other side

Single leg ball curls

Circuit B

Perform the following exercises for 3 rounds. Take a 30 second rest in between rounds 
Lateral lunge to OH press 
Push up to side plank 
Woodchoppers

Perform a lateral lunge with one dumbbell 
Balance on one leg while pressing overhead

Lateral lunge to overhead press

Do 15 total push ups, rotating side to side

Push up to side plank

- From a standing position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
-Repeat on the other side

Wood Chopper

Circuit C

Perform the following exercises for 3 rounds w/ 30 sec in between rounds 
DB Single Leg RDL (w/two dumbbells)
Mountain Climbers with a twist

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Doing mountain climbers, quickly bring your opposite knee to opposite elbow. Rotating back and forth.

Mountain climbers with a twist

Circuit D

Balance & Strength Total Body

My legs are jello after this workout. Great workout.

Total Body II

Allison

Lindsay

Total Body I

Full Body IV

Thank you so much! The exercises are great and this is the exact format I need - just a list of exercises with a short demo for reference and I love the preset timers.

Balance & Strength Total Body

Community

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