Name: Playbook - Shaina Fata - Full Body | 20-Min | No Equipment 🔥
Uploaded: 2024-05-08T00:27:47.940Z
Duration: 20 min
Description: Full Body | 20-Min | No Equipment 🔥

I love this one! Going to keep this one on repeat for full body! 💪🏼

Abby

An all bodyweight workout that you can do anywhere, anytime 😎. Grab yourself and some space! 

I am 25 weeks pregnant here so please modify as needed for your own body! Push-ups can be done from a plank if you want some extra spice 🌶️!

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

• bring your feet wide and slightly turn the toes out to the side

• lower into a side lunge, bending one knee, pushing the hips BACK and hinging slightly at your waist

• keep your core engaged and back straight!

• stand up back through center and repeat the lunge on your other side

Side Lunges

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

• start standing with feet hip width apart

• raise your arms up overhead, extending the arms straight and spreading the fingers wide

• draw the elbows down and along your sides, engaging the arms as you do

• extend back up and repeat

Over Head Pull-Downs

• Start in a high plank with hands on the elevated surface.

• 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

Warm-Up

• start in a squat with hips pushing back and hands behind your head with elbows wide 

• lightly jump up and shuffle to the other side so that you land low in a squat

• pick up speed as you shuffle from side to side, remembering to get low in a squat on each side

Lateral Leap Squat

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

• Lift one hand up to cross over and tap the opposite shoulder. 

MODIFICATIONS

• do elevated (hands on a box or other surface)
• do with knees down

Push-Up to Shoulder Tap

• bring your feet wider than your hips with the toes slightly turned outwards

• squat down, slightly hinging at the waist and pressing your hips back

• pulse down twice, getting your butt as low as you can

• after the second pulse, press into your feet to stand up and lift your heels off the floor 

• keep your core braced to stay stable

Sumo Bounce to Heel Raise

• start with your hands on the side of the surface and bring your butt as close as you can to the side with feet planted on the floor

• dip down, pressing the elbows towards each other and holding the core tight

• lift back up and walk the feet out and back in one at a time

Tricep Dip to Walk Out

• bring your feet wide and slightly turn the toes out to the side

• lower into a side lunge, bending one knee, pushing the hips BACK and hinging slightly at your waist

• lift your arms straight out and up to shoulder height with palms facing each other 

• keep your core engaged and back straight!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

• keep lowing and lifting the arms as you slide from side to side

Side Lunge Slide w/ Arm Raises

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Press down firmly with your palms while pressing your shoulder upwards.

• lower down, hugging your elbows in close to your sides and drawing the head of the shoulders back

• Keep your core tight & body straight.

• press back up and extend one arm straight forward

Diamond Push-Up to Forward Arm Raise

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