Name: Playbook - Shaina Fata - DB Full Body | Circuits
Uploaded: 2024-02-29T22:26:15.631Z
Duration: 45 min
Description: DB Full Body | Circuits

Marco

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

Jessica

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.

Cara

Yesenia

Erin

ASHLEE KNOX

This was tough! Maybe I pushed too much with weights heavier than I should, but boy i had to have a word with myself to finish that last set :)

MONIKA

Andrea C

Jessi

Andre

Great workout. Just my knees are achey. I suffered from an ACL so I had to take it easy on the bending at the knee.

Bonnie

Deneen

Raysa

A full body workout using dumbbells only! I’m using 20, 25, and 30-lb dumbbells 💪🏾!

This one is a mix of dumbbells and bodyweight exercises for an overall full body challenge 😎.

Good luck and get moving!!

Hip Openers

• Keep spine tall and inner thighs squeezing.

Forward Lunges

• Sit back into the heels and push your hips back.

Bodyweight Squats

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Press firmly into the palms and draw your shoulders back when you lift up.

Reverse Table Lifts

Warm-Up

• bring feet hip width apart and hold a dumbbell in each hand

• squat down, pushing the hips BACK and keeping your core engaged

• as you stand back up, rotate your knuckles to face forward and draw the dumbbells up to your chest

• lift your heels as you rise up and finish at the top with heels off the ground and dumbbells and your chest

• slowly squat back down, rotating the hands again to come out to your sides

Squat to High Pull

• start in a plank with a dumbbell under each hand

• hop or step both feet to the top of the mat, bringing them about hip width apart

• HOLD YOUR CORE TIGHT

• lift the dumbbells as you straighten the knees to stand up

• slowly lower the dumbbells back down and leap back to a plank

*** engagement of your core is the most important with this one in order to protect your back

Jump Back to Stand

1 REP = 1 FORWARD + 1 BACK

DO 6 PER SIDE

• start in the center of your mat, holding a dumbbell in each hand

• lunge forward, bringing your knees to 90 degree angles and keeping the back straight

• press into the front foot to step back through center

• lunge back, again bringing knees to 90 degrees

Forward to Back Lunges

• Hold the dumbbell with both hands up to your chest

• start to rotate the dumbbell towards the back of your head, keeping your arms controlled

• rotate fully around the head and come back through center

• start on the opposite side to reverse the action

• KEEP YOUR CORE ACTIVE

Dumbbell halo

CIRCUIT 1

• start in a forearm plank with your hips at shoulder height and palms flat on the floor

• raise one arm up slowly and the opposite leg up at the same time

• HOLD YOUR CORE TIGHT

• slowly lower back down

MODIFICATION:
• put your knees on the floor, still holding the forearm plank position

Alternate Arm/Leg Lifts

*** this one can be done with 2 dumbbells or one dumbbell held up to the chest

• start in a squat on one side of the mat with your weights in the chosen location

• STAY LOW as you step one foot towards the other side of the mat

• quickly follow the step with your other foot to end up in a squat on the opposite side

• lower down to your knees one leg at a time STAYING LOW

• step back up to a squat and repeat, starting with the opposite leg

Slinky Squat to Lower

1 REP = 1 PUSH-UP + 1 SIDE PLANK

• start with the dumbbells underneath your hands in a plank

• step the feet halfway in so that your knees come below your hips

• do a push-up, keeping the knees hovering off the ground and hugging the elbows close to your body

• step or jump back to a plank

• KEEP YOUR CORE TIGHT

• pull one dumbbell up and across the chest, turning your body in to a side plank CONTROLLED

• slowly lower the dumbbell back down and hop back to your table position

Table Push-Up to Side Plank

DO 10 PER SIDE

• From half kneeling position hold the dumbbell on the outside of your leg.

• Exhale and lift the weight diagonally across your body.

• Twist to the side until the dumbbell is above your head.

• Use your core to bring the weight back to the starting position.

MODIFICATION
• do from a kneeling position

Woodchops

CIRCUIT 2

DB Full Body | Circuits

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

Full Body | DB Circuits | Follow-Along

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

Cynthiya

Zulmar

Amy Sherman

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Sara

Total Body BURN 🔥💪🏾

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

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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

Torchy

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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

Total Body | DB Workout

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

Shruti

Shannon

Full Body | Circuit Workout 🔥

Carolyn

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Victoria

Barbara

Full Body Circuit | Slow Burn 🔥

Alexandra

Full Body | DB Circuit | Fully-Guided

ania

Melissa

Full Body DB Circuit | Fully-Guided

Total Body | Kettlebell Only

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

Inna

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Sharyl

Full Body TONE | DB Circuit | Follow-Along

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

DB Full Body | Follow-Along | No Repeats!

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!

Full Body BLAST | Follow-Along

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Amy Lucci

Full Body | DB Circuit | Follow-Along

Keep coming back to this one - I love it!

Jane

Full Body | Dumbbells Only

Jennifer

Total Body DB Circuit | No Repeats!

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

Liza

30-Min Total Body | DB Circuit

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

Full Body | No Repeats! | Dumbbells Only

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

Full Body DB Circuit | No Repeats!

Courtney

Lindsay

Full Body | DB Circuit

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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Anna Wasylyszyn

Thea Sanchez

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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 🔥

Full Body Circuit 3.7.22

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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Laurel

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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

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