Name: Playbook - Sarati BODY - W4/D6 Full Body Burn💥
Uploaded: 2021-12-21T17:02:46.556Z
Duration: 60 min
Description: W4/D6 Full Body Burn💥

Leeza Mihalyo

Rahmeh

Can't believe I did it. 30 day challenge complete!

Quincy

YES!!! 4weeks done! Definitely restarting it on Monday and maybe using 15lbs instead of 10's. I finished this work out with still a lot of energy compared to when I first started.

Suemi

Always a great full body workout 💪 I feel amazing 👏

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 25 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 25 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

W4/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🦵

Traci Milbrand

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🔥

Greta

W1/D6 Full Body Burn💥

Abrar

Matthew

Lori

W1/D7 REST DAY!!😴

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!! 💪🏼🔥

Olivia

Yesenia

W2/D3 Upper Body💪

Ashley Rorick

Shayna

W2/D4 Stretch & Stability🙆‍♀️🧘‍♀️

Savanna

W2/D5 Cardio Push🔥

Brittany

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!!!

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!

Shelbi

W4/D4 Stretch & Stability🙆‍♀️🧘‍♀️

W4/D5 Cardio Push🔥

Went on a 2.18 mile walk with the pups. I still want to work out but I know my body needs the rest. See you again tomorrow morning!! 🎇

Finished 4 week at home workout, love how strong and fit I feel 💗

W4/D7 CONGRATULATIONS YOU DID IT👏🏼

Today is my Monday, but I finally started again after a week and a few days of not doing exercise. I have no energy but i pushed through and got it done. Just need to keep getting it DONE.

Easy but challenging at the same time 😍😍

W1/D1 UPPER BODY 💪

Loved that! We did new stuff so that was cool. A few things I'd never done before!

W4/D6 Full Body Burn💥

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