Name: Playbook - Patty Pittman - Full Body IV
Uploaded: 2023-03-06T22:44:24.396Z
Duration: 45 min
Description: Full Body IV

Perform each superset back to back. Take a 90 sec rest in between rounds. The weights should be heavy enough so that the last two reps of each set is challenging. RPE 8 on a scale of 1-10.

Perform the following exercises in a superset. Rest 90 sec after each round. The weights should be heavy enough so that the last two reps of each set is challenging. RPE 8 on a scale of 1-10.

*Go heavy! Do 4 rounds of your deadlift and then 3 rounds of your core.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged
-Do one side and then switch to the other side

Dumbbell windmill

Superset I

Perform the following exercises in a superset. Rest 90 sec after each round. The weights should be heavy enough so that the last two reps of each set is challenging. RPE 8 on a scale of 1-10.

*Go heavy! Do 4 rounds of your press and then 3 rounds of your core.

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Place your legs on the ball so that it is positioned between the top of your feet (at the ankle joint) and the top of your shins (without interfering with your knees' ability to bend). The closer to your body the ball is, the easier it will be to maintain your balance. Also, adjust the width of your legs as needed. The closer your feet are together, the more challenging it will be to maintain your balance. Separate your legs slightly for greater stability.

- Maintain your shoulders over your wrists for the entirety of the movement

- Press your feet and shins down into the stability ball and use your abs to help draw the ball toward your chest as you bend your knees and tuck your lower body up to your torso. Bring your knees as close to your chest as you comfortably can. Exhale as you draw your knees forward.

- Hold for a second, then extend your knees, rolling the stability ball away from your torso to return to the full plank position. Exhale as you roll the ball away from you.

Swiss ball knee tuck

Superset II

Perform the following exercises in a superset. Rest 90 sec after each round. The weights should be heavy enough so that the last two reps of each set is challenging. RPE 8 on a scale of 1-10.

*Go heavy! Do 4 rounds of your bridges and rear delt flies.

- Place the dumbbell on your hips
- Push through your heel raise your hips
- Raise one leg off the ground
- Engage your glutes as you lift
- Do all one side before the next side

Dumbbell single leg glute bridge

- Hinge forward at your hips 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Rear delt fly

Superset III

Perform the following exercises in a superset. Rest 60 sec after each round. The weights should be heavy enough so that the last two reps of each set is challenging. RPE 8 on a scale of 1-10.

*Go heavy! Do 3 rounds of your curls and kickbacks.

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset IV

Perform the following exercises in a superset. Rest 60 sec after each round.

- With the dumbbells overhead and arms extended
- Lower weight down, just above the shoulders, and then press back up overhead

Dumbbell military press

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Superset V

Full Body IV

My legs are jello after this workout. Great workout.

Sabine

Total Body II

Allison

Lindsay

Total Body I

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.

Ryan

Full Body III

Nice and quick working a lot of the muscles

Vanessa

Full Body I

Leslie

Hi do I do this once a week with all the other exercises from this part?

I will let you know tomorrow 🤣🤣🤣 Really enjoyed this work out.

Full Body II

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.

Full Body IV

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