Name: Playbook - Pauline Perina - Full Body Workout
Uploaded: 2024-02-22T21:38:57.931Z
Duration: 45 min
Description: Full Body Workout

Start your workout with cardio to warm up, then you have 4 strength-building exercises to sculpt and strengthen your body. Complete each exercise for the designated number of sets and reps to strengthen your body effectively. 

Finally, cool down to complete the workout and stretch those muscles.

5-10 minutes of cardio (treadmill, stationary bike, or elliptical)

Warm up

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under each edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position

DB Goblet Squat

- 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

(You can also do them on your knees)

Push-ups

- Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports. 
- Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart and your palms facing forward
- Lean back slightly, keeping your chest up
- Exhale as you slowly pull the bar down until it touches the upper part of your chest.
- Squeeze your shoulder blades together and hold for a count of two.
- Inhale as you slowly return the bar to the starting position.
- Repeat for 10 repetitions.

Lat pulldown

- Get into the plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- Perform 3 sets of 20-30 seconds

Full Body Workout

More workouts from Pauline Perina