Name: Playbook - Pauline Perina - FULL BODY BLAST
Uploaded: 2026-02-07T21:28:16.517Z
Duration: 30 min
Description: FULL BODY BLAST

Catherine

5 exercises 
30 seconds of work / 30 seconds rest
You need a pair of dumbbell, a step or box and sandbag

5 exercises 
30 sec on 30 sec off 
3-4 rounds 
Take 1 min break between rounds 

You need: 2 light to medium dumbbells / 1 sandbag (4-10 lbs) / 1 mat

- 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)

Do three steps and end the exercise doing a lunge to the right and repeat the movement with the opposite leg

1,2,3 Lunge

- Grab 2 dumbbells with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell are over your shoulders
- Extend your arm and keep your knees soft

Dumbbell snatch

- Place your hands on the step in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement 
(You can step down with one foot at a time if jumping is too difficult)

Burpee box jump

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate sandbag from side to side

Sandbag russian twist

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