Name: Playbook - Patty Pittman - Total Body I
Uploaded: 2023-03-06T22:44:24.390Z
Duration: 40 min
Description: Total Body I

Allison

Lindsay

Sabine

This is supposed to challenge you at a fast pace - but move safely! Total Body I and Total Body II should be done in the same week, preferably AFTER a hard run or hard bike. You can use dumbbells, a bar, and/or kettlebells with this workout. As you progress each week, go DOWN in reps (from 12 to 10, 8, 6) and UP in weights. Effort is RPE 7-8 on a scale of 1-10.

Try to keep the circuit under 2.5 minutes. After the 3 exercises in the circuit, take a 30-60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next superset.

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Low plank hold

Thruster-Row-Plank

Try to keep the circuit under 2.5 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next superset.

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
- Reach parallel and come back up repeating on the opposite side
-1 rep = the squats you do

Squat lunge squat lunge

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

Dumbbell floor chest press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Squat-Lunge-Press-Climb

Try to keep the circuit under 3 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times. After you have completed 3 rounds, take a 60 sec rest and move on to the next set.

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to mid shins and repeat

Dumbbell hang clean and press

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bring the dumbbells back behind your head with straight arms, a few inches off the floor
- Raise the dumbbells pulling back up

Floor glute bridge dumbbell pullover

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

Clean Press - Bridge - Walk

Try to keep the circuit under 2.5 minutes. After the 3 exercises, take a 60 sec rest and repeat 2 more times.

- Begin in push up position with dumbbell in each hand
 -Row one dumbbell and then row the other dumbbell on the opposite side  
- Lower body down to the ground for a push up 
- Press back up and repeat
- 1 rep =  1 row + 1 row + 1 push up

Dumbbell push up + renegade row

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse raise

Row-Fly-Raise

Total Body I

My legs are jello after this workout. Great workout.

Total Body II

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.

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.

Total Body I

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