Name: Playbook - Pauline Perina - BODY SCULPT WORKOUT
Uploaded: 2023-10-26T06:15:33.099Z
Duration: 40 min
Description: BODY SCULPT WORKOUT

This quick workout will tone your muscles in your whole body and burn some calories! 

Major Muscle Groups: Upper Body, Lower Body, Core

Equipment: Dumbbells, Mat 

Directions: Complete one set of each exercise in the circuit before moving onto round two. Once you’ve finished four rounds of the first circuit, move to the second one and repeat. Remember that this is not a timed workout, so it’s not a race. You should give your all to each exercise and each set, and take however much time you need in between moves and rounds. Aim for 30-60 seconds between moves, and 60-90 seconds between rounds. You have the option to use heavy weights and allow yourself more recovery time in between exercise to build more muscle mass, or to work your cardio endurance and blast calories, use lighter weights and move quicker with less rest from exercise to exercise.

Complete each movement one time through to warm up each muscle group and all body parts. Use bodyweight or light weights (figure around 2-5 pounds)

Foam Roll Spine

Foam Roll Quads

Foam Roll Hamstrings

Bodyweight squat

Alternating Lunges

- Perform 10 Front Raise and 10 Lateral Raise without breaks

Front + lateral Shoulder Raise

Warm up

4 rounds 
3 exercises 
20 reps each exercise 
30 sec rest between exercises

- Begin by lying on your back with your knees bent and feet flat on the floor, arms spread out to the sides holding a dumbbell in each hand.
- Engage your abdominal muscles and glutes, raise your hips off the floor by extending your hips upward while pushing down through your heels to create a straight line from your knees to shoulders.
- At the same time, raise the dumbbells over the chest with your wrists curled slightly inward.
- Hold the pose and release back to the start position by pulling the dumbbells away from each other out to the side. Control the range of motion, stopping it before your elbows hit the floor.
- Repeat the movements for 20 repetitions.

Dumbbell chest fly Hip Bridge

- Stand with your feet hip-width apart with a slight bend in your knees. 
- Jump straight into the air, and land in a lunge position with your right leg forward. 
- Engage your thighs and push off the floor with both feet to jump into the air—plan to switch legs so that your left one lands forward this time. 
- Keep your upper body and torso upright—don’t let yourself lean forward.
- If this is too difficult, do regular lunges.

Plyometric Lunges

- Get into a plank position with your toes and each forearm on a yoga mat
- Engage your core to help keep a straight spine. 
- Your ankles, hips, head, and shoulders should be in a line with your chin tucked into your chest. 
- Lift your right leg off the floor, keeping a flexed foot, and being sure to stay in plank position.
- Return your right foot to the ground and then repeat by raising your left foot.

Plank + Leg Raise

Circuit 1

- Your hands forms a diamond shape on the ground. 
- To make this diamond shape, bring your left and right hand together by touching thumbs and index fingers; your palms should be flat on the ground. This is a difficult exercise, so it’s likely that you will need to be on your knees instead of your toes. 
- Once you’re situated, check that your core is engaged, and your back is flat. 
- You will lower down to the floor, paying special attention to your elbows—do not let them fly out to the sides. 
- Your elbows should point directly behind you. - Press back up to starting position.
- Perform 10-15 reps

Triceps Push-ups

- Squat down into a normal squatting position with your upper body upright, weight in your heels and touch the floor with your hands. 
- At the bottom of the squat (your thighs should be parallel with the floor like you’re in a chair), squeeze your buttocks muscles and explode off the ground into the air. 
- Land softly back into squat position and use the momentum to launch back into the air.

Squat Jumps

- Stand with your feet together and arms at your sides. 
- Hinge at the waist and walk each hand out in front of you a few inches with your palms on the floor, keeping your feet in the same position. 
- Continue to walk your arms out as far as you can and stay in this position for a second. It’s like an extended plank position.
- Walk your hands back and come back to your toes (you have the option of standing up) and walk you hands out in front of you.

Inchworm

Circuit 2

BODY SCULPT WORKOUT

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Perfect for a Sunday morning! Sweaty and feeling strong 💪

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

BODY SCULPT WORKOUT

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