Name: Playbook - Ryan Taylor - Body Blast Circuit 2
Uploaded: 2022-10-03T17:01:28.375Z
Duration: 45 min
Description: Body Blast Circuit 2

In this workout you will be using bodyweight and equipment such as dumbbells to target the whole body to improve muscle tone, strength, core strength and burn fat.

1. Begin with a dumbbell in each hand. Stand tall with feet close together. Draw in your belly button.

2. Step backward with one foot and lower until both knees are 90 degrees.

3. Exhale, push through the front heel and stand back up to the starting position then repeat with the opposite foot.

4. Repeat the full movement for reps.

Note: When you have performed the movement on each leg that counts as 1 repetition.

Dumbbell Backward Lunges

1. Take a thick resistance band and place above your knees.

2. Keep your legs hip-width to keep tension on the band. Bend your knees, and lean forward from your hips, keeping a straight back.

3. Side walk, keeping the band under tension.

4. Stop, then side walk back.

5. Repeat for the number of steps prescribed.

Band Side Walk

1. Hold a pair dumbbells, stand with feet closer than hip-width apart. 

2. Bend knees slightly and hinge at the hips keeping a neutral spine, belly button pulled in. Pull dumbbells up to your hips, shoulders away from neck, but pinching at the back

3. Start by lowering one dumbbell to the centre of your body and pulling back up to your hip, engaging your lats.

4. Lower the other dumbbell under control and again pulling back to your hip.

5. Repeat the movement for reps.

Note: Keep your core tight focus on a slow controlled movement. Every other arm counts as 1 repetition.

Dumbbell Alternating Bent Over Rows

1. Stand tall, feet hip-width apart. Hold a pair of dumbbells horizontal to the floor, slightly resting on your shoulders. Draw in belly button.

2. Start by pulling the elbows wide, pinching shoulder blades together. Exhale, press over head, then turn wrists and elbows inwards, lower under control just above the shoulders.

3. Repeat for reps.

Note: Squeeze your glutes tight throughout the exercise to help avoid leaning and arching your lower back.

Chek Press

1. Place hands shoulder-width apart on a bench. Feet on the floor, and hips in alignment with your body. Draw in belly button.

2. Keeping the body straight, inhale, lean bodyweight forward slightly as you bend elbows at 90 degrees or just beyond.

3. Exhale, push through the arms to full extension back in alignment with your shoulders.

4. Repeat for reps

Note: Don’t let the head drop and keep chest tall throughout the movement.

Bench Push-Up

1. Assume a plank position on forearms shoulder-width apart and feet on floor.

2. Start by lifting one leg just above the floor then back to the ground. Do the same with the other leg.

3. Constantly alternate the legs whilst holding upper body still.

4. Repeat for duration/ reps in the workout.

Note: Keep chest lifted tall to separate shoulder blades, head in neutral and belly drawn in throughout the movement.

Marching Plank

1. Lay on a Swiss ball, hips towards the top of the ball. Cross arms to opposite shoulders, chin tucked in towards chest.

2. Exhale, lift chest and crunch squeezing abdomen together so the bottom rib comes close to the hip.

3. Inhale, lower under control to the point where there is still tension on the abdomen.

4. Repeat for reps.

Note: When lowering back down still keep the chin slightly tucked in.