Name: Playbook - Pauline Perina - FULL BODY SCULPT
Uploaded: 2023-10-26T06:12:29.457Z
Duration: 30 min
Description: FULL BODY SCULPT

You have 3 warm up exercises - 
Then, you are going to perform a circuit of 9 exercises without taking any break between exercises. 
Each exercise is 1 min and you will do 8 push ups at the end of each circuit. 
You have 2 rounds total. 
Take 1 minute break after each round.

Alternating Knee touch hand / hips level 
1 knee up count for 1 rep

Alternating Knee Up

Stand with your feet shoulder-width apart and turned out slightly to open the hip joint.
Lower your body until your thighs are parallel to the floor.
Pause, then return to the starting position.
Repeat 10 times

Bodyweight Squat

Warm up exercise 5
Stand at the back of your mat
Bend forward, hinging at your hips to bring your hands to the mat. If your hamstrings are tight, bend your knees a bit to take tension off the muscles.
Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit. This warms up the shoulders and hands nicely.
Hold the plank for a few seconds to really wake up your core.
From your plank, walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Once you are fully upright, you're ready to repeat the walkout for a total of 8 reps.

Plank walk out

Warm up

No cardio - you need medium to heavy weight 

Perform a circuit of 9 exercises without taking any break between exercises. 

Each exercise is 1 min and you will do 8 push ups at the end of each circuit. 

You have 2 rounds total. 

Take 1 minute break after each round.

- Hold a pair of dumbbells in your hands 
- Arm up 
- With one foot firmly planted on the ground, raise one knee up in front of you until your thigh is parallel with the ground without allowing your hips to twist. 
- Pause and return back to the starting position. - Repeat with the opposite leg while remaining in the same spot throughout the duration of all repetitions.

Standing knee lift

- Hinge forward hold the dumbbells with two hands on your shoulder 
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings and glutes

Dumbbell good morning

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

Squat to Lunge Twist

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- 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

Seated Single Arm Dumbbell Tricep Extension

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Do the other side

Dumbbell lateral lunge

Sit down with your hands on the mat, your legs fully extended, and lean back.
Bend your legs and bring your knees toward your chest.
Hold for a second or two and then fully extend your legs without touching the mat.
Repeat.

Seated Knee Tuck

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

FULL BODY SCULPT

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