Name: Playbook - Shaina Fata - Full Body | DB Circuit
Uploaded: 2024-02-29T22:26:15.785Z
Duration: 45 min
Description: Full Body | DB Circuit

Anna

Might have been my favorite workout yet!! 🔥 🔥

Hannah

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

Victoria

Evalena

NOT GUIDED

WARM-UP INCLUDED

FOR COOL-DOWN: Use one of my full body stretches under the stretches/mobility category ☺️

EQUIPMENT: Dumbbells (I use 20 lbs)

Workout Details (do each exercise for 3 rounds):

1. Burpees [10x]
2. Push-Press [10x]
3. Leg Lift to Hip Lift [10x]
• BREAK 1 MIN
4. Forward Lunges to Knee Drive [10x]
5. Arnold Press Bicep Curl [8x]
6. Side Lunge to Curtsy - LEFT [8x]
7. Side Lunge to Curtsy - RIGHT [8x]
• BREAK 1 MIN
8. Frog Squats [10x]
9. Push-Up to DB Slide [10x/10 push-ups]
10. Squat Swings [15x]

Go slow and controlled!

Modify as needed ☺️!

MODIFICATIONS:
• Push-ups can be done on your knees.
• Step forward and back instead of hopping.

EXERCISE:
• Start in a plank.

• Hop forward and immediately jump straight up towards the ceiling.

• Place your hands on the ground and hop back.

• Do a push-up when you arrive back in plank.

Burpees

• Start standing with a dumbbell on each shoulder and feet hip width apart.

• Sit down into a squat, pushing your hips back and squeezing your core.

• Stand back up and simultaneously push the dumbbells up and over your head.

• Slowly lower back to your shoulders as you squat back down.

DB Push Press

• Hold a dumbbell over your chest. Lift your shoulders slightly off the floor.

• Extend the legs out and hover your feet off the floor.

• Keep inner thighs locked together.

• Lift feet up to your hips.

• When the feet are over your hips, lift your hips off the earth, sending your feet straight towards the ceiling.

Leg Lift to Hip Lift

Circuit 1

• Stand at the back of your mat, holding a dumbbell in each hand.

• Lunge forward, squeezing your inner thighs and core.

• Lift the back foot up in your lunge and drive the knee up towards your chest.

• Step back until you are standing at the back of your mat again.

• Repeat on the second side.

Forward Lunge to Knee Drive

• Start with dumbbell hanging in front of you and palms facing out.

• Curl the dumbbells up into your chest.

• Open the elbows out to the side and press the dumbbells up and over the head.

• Reverse and repeat.

DB Bicep Curl to Arnold Press

• Let the dumbbells hang along your side as you stand on one side of your mat.

• Curtsy behind one leg, bringing your knees to 90 degree angles.

• Briefly step back to standing.

• Quickly lunge out to the side, bringing one dumbbell along each side of the thigh.

• Step back and repeat.

DB Curtsy to Side Lunge - LEFT

DB Curtsy to Side Lunge - RIGHT

Circuit 2

• Take your feet slightly wider than the hips and turn your toes outward.

• Hold a dumbbell up to your chest and sink down as low as you can.

• Raise your hips up to around knee-level.

• Lower back down.

• NEVER FULLY STAND UP DURING THESE!

Frog Squats

MODIFICATION:
• Push-up can be done on your knees.

EXERCISE:

• Start in a plank with a dumbbell parallel to the top of your mat and behind one of your wrists.

• Drag the dumbbell to the opposite side of the mat.

• Do a push-up, keeping your elbows in tight.

DB Slide to Push-Up

• Start standing holding the head of one dumbbell or kettlebell.

• Sink down into a small squat, not fully sitting all the way down.

• Swing the DB forward, lightly thrusting the hips forward.

• Continue with a smooth swinging motion.

DB Squat Swings

Circuit 3

Full Body | DB Circuit

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

Andrea C

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

Cara

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!!

oliana

Total Body | DB Workout

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

Shruti

Shannon

Full Body | Circuit Workout 🔥

Carolyn

Full Body FIRE | DB Circuit

Barbara

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

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

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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Ooooweeee! That first round was insane! 🤣

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Laurel

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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 💪🏼😍

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

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