Name: Playbook - Serena Thalia - Full body workout 7
Uploaded: 2024-02-21T22:29:21.327Z
Duration: 45 min
Description: Full body workout 7

Hailee

Cardio circuit: AMRAP 10 minutes
- Squat to front leg kick (10)
- Squat to floor taps (15)
- Lateral plank walks to shoulder taps (6)

Back circuit:
- Lateral pull down (10)
- Front flys (10)
- Lateral fly’s (10)
- Plank with alternating row (10)
3x

Full body circuit:
- Side to reverse lunge (10)
- Lateral step-up (10)
- Lunge twists (10)
3x

Abs circuit:
- Runner sit-ups with clap (20)
- Crossbody reaches (10) ES
- Standing knee to elbow crunch (10)
3x

- Push your hips back as your come down, keep your chest up
- Push through your heels extending your legs to come up
- Raise your leg in front of you and reach for your toe with your opposite hand

Squats in to front kicks

- Start with a narrow stance
- Hop landing in a wide squat position, touch the floor and hop back up to the starting position
- Keep your chest up, a neutral spine, and increase speed as you feel comfortable

Alternating squat toe taps

- Start in a plank position
- Move to the side keeping your core engaged and back straight
- Bring your hand off the floor and touch your opposite shoulder, repeat on the opposite side

Walking planks into shoulder taps

Cardio circuit

-Start with a dumbbell overhead 
-Pull it down to your side
-Press in back to start position
-Repeat 

*Work both sides

Lat pull downs

-Hold a dumbbell in your hand
-Raise it to the front of your body to head height 
-Lower and repeat 

*Work both sides

Front arm raises

-Hold a dumbbell in your hand
-Raise it to the side of your body lateral until its at head height.
-Lower and repeat

Horizontal arm raises

- Start in a plank position, with your core engaged
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up don't rotate your hips
- Switch the db to the other hand and repeat

Alternating plank rows

Back circuit

-Stand with feet together while holding dumbbells
-Step out wide and to the side into a side lunge. Stand back up
-Step back into a reverse lunge as you curl the dumbbells to your shoulders
-Repeat sequence

Side lunge into back lunge

-Stand up onto a step and elevate the outside leg into a high knee position.
-Lower and repeat

*Work both sides

Knee drive

-Hold a lunge position with a dumbbell at arms length in front of you 
-Rotate your upper body to the side rotating the dumbbell with you.
-Return and repeat

*Work both sides

Lunge ab twist

Full body circuit

- Start by laying on the floor face up
- As you bring your torso up bring your leg off the ground
- Clap beneath your leg
- Return to the initial position keeping your core engaged

Alternating situp claps

-Stand with feet shoulder width apart while holding a dumbbell overhead in one hand
-Crunch the weighted arm and opposite legs knee towards each other 
-Repeat

*Work both sides

Standing knee to elbow crunch

- Start with your arm extended above you
- Come down with your opposite arm extended
- Focus on a controlled movement and range of motion

Standing cross toe touches

Ab circuit

Full body workout 7

Stefany

First day working out after a month off and this was a great lil burn! Now I’m ready to get back to it!! 🔥🔥

Tanya

Such a good quick workout that gets your heart rate up and makes you sweat!

Rachel

Full body circuit 1

Need to hurry to work so I tried this quick 15 minute workout and WOW ! Feels like I got a full workout in

Caela 🏋🏽‍♀️🧘🏽‍♀️

Full body 2

Bre Celebrano

Full body 3

I’m assuming you meant 10 reps, not 1 right? Haha 🙈

Waneta

Full body circuit 4

One of the best workouts I’ve done on this app!
🙏 thank you!

Rocio

Kathleen

Weighted full body workout 5

Full body workout 6

Well exxxxcuse me this workout had me going for the day! Thanks Serena 😅🥰

Klaire

Full body weighted circuit 6

Fabiana

Full body circuit 7

Full body (inner thigh and booty focused)

gisela crespo

Full Body 8

full body 9

MY FAVORITE workout of yours thus far!!!🙌🏼

Full body workout 7

Community

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