Name: Playbook - Shaina Fata - Full Body | Circuit Workout 🔥
Uploaded: 2024-02-29T22:26:15.646Z
Duration: 40 min
Description: Full Body | Circuit Workout 🔥

Cara

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

Shruti

Shannon

That snuck up on me at the end but I did it!!! This one of fire!

Barbara

Had to split is up, but completed and loved the burn!!

oliana

Mallory Regan

Vanessa

Andrea C

Grab your dumbbells and a kettlebell for this one 😝! If you don’t have a kettlebell then you can definitely substitute with a heavy dumbbell.

This one is in 3 circuits! You should be going through the exercises in each circuit 3 times before moving on to the next 💪🏾.

The timer is set for 30 second breaks but feel free to add up to a minute! Tapping on the timer will allow you to add time :). 

Good luck and let’s get moving!!

Bodyweight Squat Step-Outs

Slightly turn the feet out and push the hips back! Keep your back straight.

Side Lunges

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward Lunges

• make sure to spread your fingers wide for a stable base

• push firmly into the palms as you lift your chest and puff it forward

Downdog to Updog

• make sure your fingers are spread wide

• lunge outside the hand and twist towards the lunging leg, planting the other palm firmly on the ground

Lunge Twists

Warm-Up

• 1 REP = 1 HIGH 1 LOW SWING

• start with a kettlebell or dumbbell in between your hands and feet hip width apart

• slightly turn the toes outward

• hinge at the waist slightly with the weight in between your thighs

• thrust the hips forward while bringing the weight up to shoulder height

• bring the weight back between the legs and squat back, lifting the weight again to chest height

• keep switching between low and high swings

KB Swing to Squat

• 1 REP = 1 SQUAT + 1 SIDE LUNGE

• start with a dumbbell on each shoulder and feet hip width or slightly narrower

• lunge to one side, pushing the hips back and keeping your core tight

• come back through center and squat down

• repeat the side lunge on your second side and keep rotating

DB Narrow Squat to Side Lunge

• start with a foot on a box and one on the floor

• press down into the foot on the box and spring up, switching your feet quickly

• keep repeating and switching as fast as possible while still maintaining your form

Box Split Lunge Jumps

CIRCUIT 1

• 1 REP = 1 CURL TO LIFT

• start standing with a dumbbell in each hand

• curl the dumbbells up halfway to your shoulders

• lift the elbows up and off to the sides, keeping your arms in at 90 degree angles

DB Curl to T-Lift

• 10 REPS PER SIDE

• start in a plank with a dumbbell in one hand

• keep your feet wide!!

• draw the dumbbell up and over your shoulders, being careful not to bring the dumbbell behind your shoulders 

• keep your core tight to stay stable

DB Side Plank Pulls

• start with your hands shoulder distance on the box and bring your butt as close as possible to it

• your legs can be either straight (harder) or with feet planted on the floor

• dip down, slightly squeezing the elbows in and keeping your core engaged 

• be mindful not to fully-extend the arms when you push back up

Box Tricep Dips

CIRCUIT 2

• start seated with a dumbbell in between your hands

• cross your ankles and lift the legs up, tucking your tailbone under and keeping your core engaged to stay stable

• bring the dumbbell off from side to side, trying to keep the feet as still as possible

DB Russian Twists

• start in a plank, pressing the palms firmly down and puffing your shoulder blades up

• start with a knee crossed over to the opposite side of your body

• hop off the feet to keep switching your knees from side to side, going as fast as possible

Cross Body Climbers

• 10 PER SIDE

• start in a forearm side plank with the top leg hovering and the top arm extended over your head

• crunch knee to elbow, keeping the hips up

Forearm Side Plank Crunches

CIRCUIT 3

Full Body | Circuit Workout 🔥

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

Full Body | Kettlebell Only

Sara

Jessica

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

23-Min Full Body | DB Circuit

Nicolle

Laura

Nova

Full Body BUILD 🥵

Joyce Castro

Full Body 🥵 | DB Circuit

Valerie

Diana

Diane

Full Body Fire 🔥| DB Circuit

Selina

Torchy

Full Body | No Equipment 💪🏾

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.

DB Full Body | Circuits

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!!

Total Body | DB Workout

Carolyn

Full Body FIRE | DB Circuit

Victoria

Full Body Circuit | Slow Burn 🔥

Alexandra

Full Body | DB Circuit | Fully-Guided

ania

Melissa

Full Body DB Circuit | Fully-Guided

ASHLEE KNOX

Total Body | Kettlebell Only

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

Erin

Inna

Full Body FIRE | DB Combo Circuit

Total Body STRENGTH | DB Circuit

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

Jessi

Full Body - No Repeats! | Follow-Along

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

Full Body Circuit | 3.28.22

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Anna Wasylyszyn

Thea Sanchez

Full Body Circuit | DB Circuit

The burn crept in and it never left🔥🔥🔥

Arielle

Nadia

DeeDee

Full Body | Kettlebell Circuit

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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Full Body Circuit 2.21.22

Ooooweeee! That first round was insane! 🤣

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Laurel

Full Body Circuit | 2.7.22

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

Full Body Circuit 1.17.22

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

Full Body | Circuit Workout 🔥

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