Name: Playbook - Pauline Perina - MUST-TRY FULL BODY WORKOUT!
Uploaded: 2023-10-26T06:15:33.115Z
Duration: 50 min
Description: MUST-TRY FULL BODY WORKOUT!

Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

SUPERSET #1
12 DUMBBELL BENCH PRESS
12 DUMBBELL ROW (each side) 
REST 1 MINUTE
REPEAT 3x

SUPERSET #2
12 ELEVATED KETTLEBELL GOBLET SQUAT
12 KB SWINGS 
REST 1 MINUTE
REPEAT 3x

SUPERSET #3
12 DUMBBELL BICEP CURL
12 DUMBBELL TRICEP EXTENSIONS
REST 1 MINUTE
REPEAT 3x

SUPERSET #4 
12 WHEEL ROLL OUT 
30 SEC x ELBOW PLANK 
REPEAT 3x

SUPERSET #1
12 DUMBBELL BENCH PRESS
12 DUMBBELL ROW (each side) 
REST 1 MINUTE
REPEAT 3x

- Lying on a flat bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

- 3 sets x 12 reps (each side) 

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Do 12 row on one side and 12 on the other side

Dumbbell single arm rows

Superset Chest Press + Single Arm Row

SUPERSET #2
12 ELEVATED KETTLEBELL GOBLET SQUAT
12 KB SWINGS 
REST 1 MINUTE
REPEAT 3x

- 3 sets x 12 reps 

- Stand on a plate holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset: Elevated KB Goblet Squats + KB Swings

SUPERSET #3
12 DUMBBELL BICEP CURL
12 DUMBBELL TRICEP EXTENSIONS
REST 1 MINUTE
REPEAT 3x

- 3 sets x 12 reps 

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 3 sets x 12 reps 

- Perform this exercise either using a dumbbell (or kettlebell) while standing or sitting. 

- Hold the weight overhead by grasping the inside dumbbell plate surface with both hands, or by grasping both handles of the kettlebell.

- Slowly bend your elbows and lower the weight behind your head as far as you can. Remember to keep your trunk upright and your core engaged. The weight should follow the path of your spine.

- Then, at the lowest point, straighten your elbows and extend the weight back overhead. Hold the fully extended position for a moment, then repeat. 

- Keep the movement slow and controlled.

Overhead tricep extension

Superset Bicep Curls + Tricep Extensions

SUPERSET #4 
12 WHEEL ROLL OUT 
30 SEC x ELBOW PLANK 
REPEAT 3x

- Perform 12 reps 
- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Hold the plank for 30 seconds 
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Superset Ab wheel Rollout + Elbow Plank

MUST-TRY FULL BODY WORKOUT!

Donna

Karina

Dumbbell Full Body Circuit

Jessie

DUMBBELL FULL BODY WORKOUT

BODY SCULPT WORKOUT

Circuit Training 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 💪👍

MUST-TRY FULL BODY WORKOUT!

Community

More workouts from Pauline Perina