Name: Playbook - Serena Thalia - Weighted full body workout 5
Uploaded: 2024-02-21T22:29:21.312Z
Duration: 45 min
Description: Weighted full body workout 5

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

Rocio

Kathleen

AMRAP 12 minutes
- Half burpee into 4 punches (10)
- Plank jacks (30)
- Squat floor taps (16)

Full body circuit:
- Squat to overhead press (12)
- Sumo squat pulses (16)
- Curtsy lunge to bicep curl (10)
3x


Full body circuit:
- Side lunge to forward raises (10)
- Back lunge to side raises (10)
- Push up into side plank hold (10)
3x

Abs circuit:
(30 seconds each)
- Russian twists
- Knee to elbow crunches
- Leg raises into X
- Elevated knee to opposite elbow crunch
3x

-Lower yourself down into the bottom of a squat.
-Perform 4 punches and then place your hands on the ground between your feet.
-Pop your legs back into a plank position.
-Pop your feet back forward and stand back up into the bottom of the squat.
-Repeat

Punches into half burpee

-Start in a pushup plank position.
-Pop legs apart and then bak together. 
-Repeat

Plank jacks -light pink

-Stand with your feet together.
-Jump your feet out and drop into a squat touching one hand to the floor between your feet.
-Jump up out of squat bringing your feet back together.
-Repeat

Hand tap squats

Amrap

-Stand with feet shoulder width apart while holding a dumbbell in each hand at your shoulders. 
-Lower into the bottom of a squat.
-Stand up out of squat and as you reach extension press the dumbbells overhead.
-Lower the dumbbells bak to your shoulders.
-Repeat

Squat into overhead press

-Start with feet wide and slightly toed out while holding a dumbbell in front of you goblet style.
-Lower into the bottom of a squat and push up and down 6-8 inches.
-Repeat for desired rep count

Sumo squat pulse

-Stand with fee shoulder width part while holding a dumbbell in each hand.
-Step back and across into a curtsy lunge as you curl the dumbbells to your shoulders.
-Reverse the movement and stand back in the starting position.
-Repeat

Curtsy lunge into bicep curl

Full body circuit

-Stand with feet together while holding a dumbbell in each hand in front of your body.
-Step out lateraly into a side lunge.
-In the bottom position of the lunge raise the dumbbells you the front of your body. Lower the dumbbells back to the bottom position.
-Step back out of side lunge.
-Repeat

Side lunge to front raise - light pink

-Stand with your feet shoulder width apart while holding a dumbbell in one hand.
-Step back into a lunge with the leg opposite the hand holding the dumbbell.
-In the bottom of the lunge perform a side lateral raise.
-Stand back up to the starting position and repeat

Front lunge into side raise

-Start in  a pushup position.
-Perform a pushup and as you reach the top of the movement you will rotate to one hand as you lift the other over your body creating a T shape with your body 
-Return to the starting position and repeat to the opposite side.

Alternating push up into one arm side plank

Full body circuit 2

-Sit on your butt with your legs and torso off the ground while holding a dumbbell in both hands in your lap.
-Rotate your upper body touching the dumbbell to the ground on one side of your body.
-Rotate the dumbbell up and over your lap touching it to the ground on the other side of your body.
-Repeat back and forth

Russian twists - light pink

-Lay on your back with your legs bent and feet flat on the floor while your hands are behind your head.
-Crunch your knees and elbows towards each other creating a full body crunch.
-Return to starting position and repeat.

Full body crunches - light pink

-Lay on your back with your legs elevated off the grounds and your hands planted on the ground at your sides for stability 
-Raise both legs together towards the sky and then lower them.
-Spread your legs apart while keeping them elevated and then bring them back to the starting position. 
-Repeat

Leg raises into X

-Start in a pushup position with your feet elevated onto a box or bench.
-Bring one knee across your body towards the opposite elbow 
-Return to starting position and repeat to other side.

Elevated knee to elbow planks

Ab circuit

Weighted full body workout 5

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

Weighted full body workout 5

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