Name: Playbook - Sarati BODY - W1/D6 Full Body Burn💥
Uploaded: 2021-12-21T17:02:46.342Z
Duration: 60 min
Description: W1/D6 Full Body Burn💥

Greta

Traci Milbrand

Rahmeh

Sole

I feel accomplished! Loved how there was a warmup and cool down in this!

Allie

Took an 90 minutes rather then 60, that was tough one

Shannon

So far that has been my favorite work out. The variety of exercises was nice. It was unpredictable so to speak.

Brittany

Olivia

A little too long, it took me 2 hours to complete. But loved the full body servicing.

Aninya Ahluwalia

Great full body, continuous workout with a little warm-up and cool- down! 👍🏼👍🏼

Kayla McAfee

Full body was a killer! Had to remind myself it was just one time through and I would be done !

Yasmeen

Abrar

Holy moly. Can’t breathe. Can’t move. Can only lay here. But I feel awesome!

Mallory

Kara

Let me tell you something... I am SOOO glad I took my pre-workout lol! I wouldn't have made it through without it. Feels good to get my day started with a DAMN GOOD WORKOUT! ❤ Might actually go on a bike ride now if it doesn't rain!

Suemi

Holy Cow 😳 intense but I think it’s been my favorite from the at home series 🤩

Lizette

Amazing workout! Was challenging and got my heart rate up and my body had a great burn the whole time! Love this one!

Jennifer

I’m able to stretch more now! Thank you

Great week! Thank you so much. I got my butt kicked 💪🏼

Blair

Fun and challenging without being difficult ☺️

Fallon

Lindsay

Perfect! Love that we are doing everything once. Have a great weekend!!

Marie Pierre

Bebe Papademetriou

Love the stretching component at the end of the 60min cardio push 👌

Marney

Downward to upward dog

- Raise your leg behind your keeping your arms extended
- Bring your knee in towards your chest engaging your core
- Keep your hips squared

Downward dog leg lift to knee tuck right

Downward dog leg lift to knee tuck left

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pulse 4 times at parallel position, then extend your legs to come back up

Squat pulses

- Engage your arms as you curl up
- Keep your core engaged 
- Pause and lower slowly

Bicep curls with dumbbells

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Lunge step ups

- Run in place 
- Lifting your knees toward your chest
- Increase speed as you feel comfortable

High knees

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Squats side to side right

Squats side to side left

- Keep your arms bent 
- Raise your elbows up to shoulder height
- Lower slowly

Bent arm lateral raises

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- 2 flutter kicks equal 1 rep
- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Leg drops

- Alternate sides
- Keep your core engaged
- Reach full extension at your legs

Bicycles

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel touches

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows
- Maintain a tight core throughout the movement

Plank up-downs

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Tricep Kickbacks on right arm

Tricep Kickbacks on left arm

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kicks right leg

Donkey kicks left leg

- Start on all fours 
- Knees and hands on the floor  with your core engaged and back flat
- Raise one knee out to the side (like a dog peeing on a fire hydrant).
- Only go as far as you can without rotating at the hips or spine

Fire hydrants on right leg

Fire hydrants on left leg

- Perform a push up 
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeating the sequence rowing with the opposite arm

Push-up rows (modification on knees)

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Lunges with dumbbells

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder press

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Begin with a dumbbell in each hand
- Elevate one foot and move forward a few inches
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Split squats on right leg

Split squats on left leg

- Place your hands in front of you
- Hop back landing in a plank position 
- Hop forward 
- Jump up extending your arms above you

Burpees

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Walkout push-ups

- 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 
-Repeating the sequence on the opposite side

Side lunges

- From high plank position and hands holding dumbbells
- Rotate to a side plank lifting the dumbbell to arm extended over your body 
- Lower back to starting position 
- Repeating the sequence to the opposite side

Push-up twists

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

One leg deadlifts right

One leg deadlifts left

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down
- Raise the dumbbells engaging your triceps

Glute bridge hold with 20 skullcrushers

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian twists with dumbbell

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

One leg glute bridge right

One leg glute bridge left

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Sit against a wall with your legs and hips bent at 90 degrees
- Curl dumbbells up toward your shoulders
- Lower dumbbells to starting position

Wall sit with 20 bicep curls

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Lunge stretch right

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up on the extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Extended hamstring stretch right

Lunge stretch left

Extended hamstring stretch left

Hamstring stretch

- From a forward fold position 
- Slowly roll up through your spine 
- Taking in a deep breathe and exhale

Come up and breathe!!

Full Body Variety 1x

W1/D6 Full Body Burn💥

Serena

Finally getting back into after stopping for a while - just as good as I remember :)!

Tash

Victoria

W1/D1 Full Body🏃‍♀️

Erin Leovy

Marlen

W1/D2 Lower Body🦵

I would appreciate some guiding in what “one rep” means when it comes to exercise’s that includes several movements 😄

W1/D3 Upper Body💪

Did it with resistance bands for the first time. Really felt the burn! 🔥 :)

Abigail

Mawaddah

W1/D4 Stretch & Stability🙆‍♀️🧘‍♀️

… I ….AM…..DEAD 🥵 in a good way 💪🏼

Amber

W1/D5 Cardio Push🔥

Matthew

Lori

W1/D7 REST DAY!!😴

Leeza Mihalyo

W2/D1 Full Body🏃‍♀️

Fellicia

I feel like more legs is burning 🔥 Best Saturday is as leg day 🦵🏻❤️🔥

Bella Uzdenova

W2/D2 Lower Body🦵

Dripping in sweat three moves in but I feel amazing and so much stronger, both mentally and physically than when I started!! 💪🏼🔥

Yesenia

W2/D3 Upper Body💪

Ashley Rorick

Shayna

W2/D4 Stretch & Stability🙆‍♀️🧘‍♀️

Savanna

W2/D5 Cardio Push🔥

W2/D6 Full Body Burn💥

MONICA

W2/D7 REST DAY!!😴

Feeling much stronger than I did doing these week 1!

Chelsea

W3/D1 Full Body🏃‍♀️

W3/D2 Lower Body🦵

My arms feel like jello😅 feeling so good!!!

Quincy

W3/D3 Upper Body💪

Took a few days off...good one to come back to! :)

Leah Ashlee

W3/D4 Stretch & Stability🙆‍♀️🧘‍♀️

Hard but somehow pushed through. Had to cut a couple exercises in half due to work soon. A proud cry at the end helped!! I’m proud to have made it!!

W3/D5 Cardio Push🔥

I’m dripping in sweat💪🏼💪🏼😮‍💨😮‍💨loved everything

Workout was a Killer 🤟🤟🤟♥️♥️

W3/D6 Full Body Burn💥

Slept most of the day on sunday. Had to get a good rest since I have a mild cold plus was on my period so my body was exhausted.

W3/D7 REST DAY!!😴

Felt the burn!! Perfect Friday workout💪🏼💪🏼

W4/D1 Full Body🏃‍♀️

Andrea

W4/D2 Lower Body🦵

Took me 1hr 10min to finish and I honestly felt like quitting, but I pushed through. Arms are definitely the toughest for me. Ready for tomorrow's stretches!! 😭

W4/D3 Upper Body💪

Amazing! Stretch & stability days are hard and healing at the same time. Loving this series and getting stronger every day!

W1/D6 Full Body Burn💥

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