Name: Playbook - Raquel Santos - 2023 FULL BODY (12/31) - Happy New Year!!! 🎊🥂
Uploaded: 2024-03-21T05:32:58.659Z
Duration: 55 min
Description: 2023 FULL BODY (12/31) - Happy New Year!!! 🎊🥂

3 circuits - 3 rounds of each

1️⃣ CIRCUIT
- Single leg deadlift - 3x20 (10 each side)
- Jump squat - 3x23
- Alternating V-ups - 3x20 (10 each side)
- Tricep/diamond push-ups - 3x23 (go down to knees if needed)

2️⃣ CIRCUIT
- Overhead walking lunges - 3x20 total
- Crunches - 3x23
- DB RDL to clean - 3x20
- DB American swings - 3x23

3️⃣ CIRCUIT
- Sprawl burpees - 3x20
- Lateral raises - 3x23
- Alternating DB snatches - 3x20 (10 each side)
- DB sumo deadlift high pull - 3x23

Single leg deadlift

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Alternating single leg v-ups

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Lower down to knees if needed

Diamond push ups

Circuit 1

Overhead walking lunges

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

DB RDL to squat clean

DB American swings

Circuit 2

Sprawl burpees

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

2023 FULL BODY (12/31) - Happy New Year!!! 🎊🥂

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