Name: Playbook - Shaina Fata - 23-Min Full Body | DB Circuit
Uploaded: 2024-02-29T22:26:15.603Z
Duration: 22 min
Description: 23-Min Full Body | DB Circuit

I really liked this one! I needed a short one and this did the job, thanks!

Artice

Second time doing this killer workout 👏🏼

Miranda

Alice

Jess

Kayla Rodriguez

LOL! Looked so simple. I’m a hot sweaty mess!

Great workout!  Loved the chest press leg lifts, never done that combo before.

Amy Sherman

So good! Quick and effective 🤣🔥🥵

Rachael

Victoria

This was brutal. Hated the first move and loved the last one!

Holly

Quick and simple with a little SPICE 🥵🔥.

Each of these exercises are timed (40 seconds per exercise). I have the test timer set at 20 seconds but you are welcome to change it to 30 seconds if you need more time. 

Your “work” timer is next to the exercise name. Your rest timer is top center.

I use 45-lb & 30-lb dumbbells throughout the entire workout. 

Good luck and let’s MOVE 😝

• start standing with feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• start in a plank with shoulders pushing up and core engaged

• slowly lower down, hugging your elbows as close to your body as comfortable 

• when you reach the floor, keep your hands where they are

• lift your chest up and squeeze your shoulders back, lifting the hands a few inches off the floor

• press back up to a plank and repeat

Cobra Push-Ups

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

• stand with a dumbbell on one shoulder, held by both hands

• bring your feet hip width apart

• squat down, keeping core engaged and pressing the hips back

• pulse twice in the squat

• stand back up while simultaneously pressing the dumbbell over your head and to the other shoulder

Double Pulse Rainbow Squat Thrusts

DO 40 SECONDS PER SIDE!! 

• stand with a dumbbell in one hand

• the the dumbbell up, straightening the arm, and keep it there the whole time

• extend your other arm straight out to the side for balance support

• lunge back with the leg on the same side as the arm holding the dumbbell up

• bring both knees to 90 degrees

• keep your core and inner thighs active to stay balanced and controlled

Single Over Head Hold Reverse Lunge

• Place dumbbells shoulder distance apart on the ground.

• Do a push-up, hugging the elbows IN.

• Draw one dumbbell by driving the elbow back and along your side.

• Try to keep your hips from twisting too much to the side.

DB Push-Up to Row

• start with a kettlebell or dumbbell in each hand

• bring feet hip width

• hinge at the waist, pushing the hips back and slightly bending the knees

• keep your back straight!!

• when your chest comes to about hip height, sit the butt back into a low suitcase squat

• press into the feet to stand back up and repeat

DB Deadlift to Suitcase Squat

• lay down on the ground with legs out straight and feet together

• bring a dumbbell in each hand and bring your arms to 90 degree angles 

• face your palms away from your face so that your elbows come in line with your shoulders

• start to press the dumbbells up straight over your chest while simultaneously lifting your legs up to tap the dumbbells

• slowly lower everything back down and repeat

DB Chest Press Leg Lift

Full Body Workout

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Nice, but I kind of missed hearing a trainer in the background talking through the movements.

Christine

AMAZING! ❤️ all the following along workouts!

Kaitlin

Great!! please more follow along workouts

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Did these with 8kg for the first time.. Shoulders are burning 🥵

Cynthiya

Zulmar

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Andrea C

Sara

Jessica

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Nicolle

Laura

Nova

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Joyce Castro

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Valerie

Diana

Diane

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Selina

Cara

Torchy

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Marco

What a great workout, all of kicked my butt!!!👍👍

Couldn't do the table push-up, so I just did the side plank. Awesome exercise! The other comments helped with not starting off too heavy with weights.

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Carol

Great exercise! Can't wait to do these again with more weight!

Full Body CHALLENGER 🔥

Some  of those are too hard. Had to make my own modifications, but I did all 3 rounds in 45 minutes!

Getting back into weight after sometime off. Listening to my body and only did 1 round but still got my heart rate. Will be back to 2 rounds real soon

Alaysha

Kicked my butt in the best way!! Let’s get it!!

oliana

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Wooo such a spicy one! Challenged me in every way!

Shruti

Shannon

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Carolyn

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Barbara

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Alexandra

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ania

Melissa

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ASHLEE KNOX

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Horrible choice of music. I couldn't get done with this exercise fast enough. Otherwise,  very challenging wo for me

Erin

Inna

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Sharyl

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I loved this one but my knee just couldn’t handle all the various squatting moves today so sadly i had to end this early ☹️

Elle

Ashli

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Great workout! Wish you had the warm up and cool down included.

Full Body PUMP | DB Circuit

This was awesome! Loved the music choice, Loved the workouts and perfect amount of time!

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Jessi

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Amy Lucci

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Keep coming back to this one - I love it!

Jane

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Jennifer

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Did this in the am to get myself going loved it!

Liza

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This one was so good! Ugh.. just right!! Thank you so much 🙏

Kenya

That was sick!! Love a full body pump like that!! I used 10lb dumbbells, but next time I think I could challenge myself with 15lbs for some of those exercises!

Lucy

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Love the “no repeats” workouts. Nice change of rhythm 🥁 🙌🫶

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Courtney

Lindsay

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Danae

Amazing workout. This was my first time using your app. I’ve done workouts from your IG page and loved them. This is even better.  Thank you thank you!

This was great! I loved it being split into sections lower body/upper body/abs!

Kate

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The burn crept in and it never left🔥🔥🔥

Arielle

Nadia

DeeDee

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Tough workout! I could have used like 5 more seconds in between exercises to catch up to you and catch my breath a bit. Another great one though 🔥

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Great workout! Very sweaty, and I'm out of breath... lol

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Ooooweeee! That first round was insane! 🤣

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Anna

Might have been my favorite workout yet!! 🔥 🔥

Hannah

This one rocked my socks!!💪🏼🙌🏼 Super sweaty and just about out of breath!

Caleigh

Jessica Fata

Full Body Circuit 1.24.22

By far my favorite full body yet! Love the timed ones because I don’t feel rushed to keep up. Loved how the first four were more intense than the last four, but all exercises were so great!!

Holy moly. Great start to my week, I was challenged and I’m SO excited for what’s to come 💪🏼😍

Evalena

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Emily

This is my first time doing one of your excercise routines and I loved it ! I had a hair time though with the dumbbell OH deadlift I lost balance a lot and had to do it a little slower so I could have control and balance, I felt weird doing the frogs it was first time for that I was excited though, I love the jump

23-Min Full Body | DB Circuit

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