Name: Playbook - Shaina Fata - Couch Workout | Full Body
Uploaded: 2024-02-29T22:23:54.330Z
Duration: 20 min
Description: Couch Workout | Full Body

Packs a full body punch in a pinch! Love. Thank you!

Shireen

I loved it, especially after I got used to the format of loose guidance with no voice prompts.

Jahayra

Diane

SLIDER WORKOUT

Equipment:
• Couch

Workout Details (3 full rounds):
1. Bulgarian Split Squats [10-15 per side]
2. Tricep Dips [10x]
3. Knee Crunch to Leg Lift [10x]
4. Elevated Single Bridge Lift [10 per side]
5. Incline Push-Ups [10x]
6. Incline Mountain Climbers [45 seconds]

DO 10-15 PER SIDE

• Stand a few feet in front of the couch and bring one foot back to plant the top of the food on the couch.

• Make sure your knee does not over-extend over the ankle!

• Lower down, squeezing the inner thighs and pressing into the front foot. Keep your core engaged!

• Press down into the front foot to stand back up.

Bulgarian Split Squats

• Start with hands on the couch shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

Tricep Dips

• Start sitting on the couch with hands behind you.

• Draw your legs up straight, crunching the chest up at the same time.

• Crunch both knees in, again lifting the chest.

Knee Crunch to Leg Lift

• DO 10 PER SIDE

• Place one foot on top of your couch.

• Dig into the heel and squeeze your glute to lift up and drive the other knee up & in.

• Be careful not to “over-lift” your glutes! You should be stopping at the point where your glutes start to engage. Don’t arch the spine dramatically just to get higher.

Elevated Single Bridge Lifts

• Start in a high plank with hands on the couch.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

Incline Push-Ups

MODIFICATION:
• Step feet forward and back instead of hopping off the feet.

EXERCISE:
• Start in a plank position with hands on the couch. 

• Drive your knees towards your chest one at a time, hopping off the feet.

• Increase speed as you feel comfortable.

Incline Mountain Climbers

Couch Workout

Couch Workout | Full Body

Completed on the beach! A great no equipment workout

Kathrine

Kristin

Super challenging but rewarding!! Thanks, I needed that to remind me how much I love working out!

Linda

Full Body | Bodyweight ONLY 💪🏾

Celeste

Jasmine

Arms + Abs | Bodyweight | Follow-Along

Lord hamercy I wasn't ready, but I finished and this core is crushed! Two sessions into your app and thoroughly wowed.

Gabriel

Valerie

Nice and workout when short on time 😮‍💨

Ashli

Ab Workout | 14-Min Scorcher

Emily

ania

18-Min Arms + Abs | Follow-Along

Killller ab workout but I loved that there was no wrist straining exercises

Lindsey

15-Min Ab Challenge

Just the perfect amount of burn to get moving in the morning!

Dianne

Paired this with day one of the handstand program— arms on 🔥🔥

Kate

Lotte

15-Min Upper Body | Equipment-Free!

Definitely pushes me to keep going knowing that your moving on to the next thing! Really enjoyed this

Loved this! Had to modify and working to get back into a routine...this was a great startup! Great trainer! 😄

Alecs

15-Min Core 🔥

Killer!! Had to talk myself through it.. you got this girl.. you are not a quitter!!

Kimberly

Doing the L sits, my butt was already touching the floor. I couldn’t really come all the way through. Do I just need to be smaller for that to happen?

Lorin

Upper Body + Core | No Equipment!

Fanny

11-Min Ab Challenge

Nadia

18-Min Arms + Abs | Equipment-Free!

Just perfect for a burn and short on time!

Jessi

One of my favorite, quick and workouts 💪🏼😍

12-Min Abs Burner 🔥

❤️🔥such a great short burn! These on the go workouts really help when you are trying to get back into an exercise routine!

Jolene

12-Min Abs Scorcher 🔥

So perfect! Did this during my work break!

Perfect for this holiday season! We have guests staying with us. I normally workout in the living room where my weights are housed, so it’s nice to have this to do in my room and leave the living room free for guests to hang out.

Aimee

What i needed cuz my class was cancelled.

Cierra

13-Min Standing Abs

Much harder than it looks! Thank you so much!!!!

Pascale

15-min Arms + Abs

Who knew 13 min could rock your abs like that!? 💯

Jenn

13-min Sock Abs

Veerle

Cynthiya

Great burner for when I'm stuck in a hotel room!

Danielle

Cardio | Full Body

Daniela

16-min Core Crusher

Such a good burn while running short on time!

10-min Abs of Fire

Hannah

19-min Full Body HIIT

Wooow! What a great quick burn...literally rolled out of bed and did it before anything else!

Jennifer

11-min Abs | Wrist-Free

Woooooooow 🔥 I’m sweaty and out of breath! Fun and quick!!!

Victoria

Super quick and fast ! I love it! Still struggling with the frog hops but I love the challenge! 🐸🐸💪🏾

10-min HIIT 🔥

Sweaty quick and to the point! Love me a good under 20 min sweat 😍

Kyssila

Christina Tafolla

Full Body Cardio

Real insane workout ! So motivating. Non stop fun and sweat! Love it 💜💜💪🏾

Heart rate is strong with this non-stop movement! Love it.

Keira Lioness

15-min Full Body Insanity Workout

Sweaty mess but feels so good 😅👏🏼

15-min HIIT

Perfect for those days you really don’t wanna but you know you’re going to feel better if you do it. Got it done!

Standing Cardio/HIIT | Wrist-Friendly!

Simona

The wide leg squats with toe turns were 🔥

Sera

Kay Pierce

Legs + Booty

Bobbi Munsen

Ab Challenge

Did this 1 st thing in the am and man it was sweaty 🥵

This quick workout got me moving and sweating!

Nova

Upper Body + Core

Yup, insanity! Great startup of day to get heart pumping!

Barbara

Insanity Workout

🥵just wow! I am awake and ready for the day with this one!

Complete Core

I love it! Just a low impact but sweating and fun! ☺️

Super ♥️♥️♥️♥️♥️💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾🌶🌶❤️‍🔥❤️‍🔥❤️‍🔥

This was a really firey but accessible (and easily modified) routine. Fit it in right before work !

Full Body

Super heavy on the wrists but a great shoulder and core workout!

Abs + Upper Body

Just what i was looking for quick, sweaty leg session. Thanks!

Laura

Danm, this one was the perfect amount of intensity !! Drenched and on fire afterwards. If you need a good burn in a short amount of time…this is it

Abs + Booty | Wrist Free!

Loved that every exercise was different, really woke me up for the day!!🥳

Ultimate Abs

Heart rate is up! Sweat is inevitable. Live this workout! 🔥

This was a mighty workout! Worked up a great sweat!

Full Body | Wrist Free!

Abs Workout

Loved this great short sweat to start my day!😅💪

Full Body HIIT/Cardio

I've never been sweatier during a 9 min leg workout! I appreciate these short, straight to the point workouts so I can mix and match when running late. Today this paired well with the beginner upper body series I'm doing with you. Thanks!

Just the perfect amount of burn for a morning when you overslept! Loved it!

Couch Workout | Full Body

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