Name: Playbook - Shaina Fata - Full Body | DB Circuits 💪🏾
Uploaded: 2024-05-08T00:27:48.224Z
Duration: 50 min
Description: Full Body | DB Circuits 💪🏾

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Arael

marissa

Barbara

🔥Thank you!!!!!! I adjusted as necessary & there were a few that I couldn’t do because of injuries.

Favorite workout yet! And I love watching your belly grow. So happy for you.

Rebecca

Amazing! Loved that shuffle move! So unique and heart pumping

Andrea C

Workin out on my cruise with Shaina! 🛳️💪🏼💪🏽⚓️

Jessica Fata

Shannon

MaryEllen Bowman

Brynne

Sarai

Had limited time so did half the circuits, still a great sweat!!

Kate

Full body fire for you to crush 😝🔥!! Grab your dumbbells!

Complete all exercises in a circuit before starting another round. Finish all 4 rounds before moving on to the next circuit!

EQUIPMENT:
• I used a variety of dumbbells - 35-lbs, 25-lbs, & 15-lbs
• Plyometric Box (or something that can sub as one) - you can modify by doing the exercises from the ground

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• 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 standing with your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step 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!

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

Side Lunge Slides

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

• start standing in the center of your mat with a dumbbell on each shoulder

• step forward and off to the side so that your leg is slightly in front of your non-moving foot

• engage your core and push the hips back and your squat down

• step back and repeat on your other side

Offset Squats Variation

• start in the center with a dumbbell in one hand

• lunge to the side with your leg on the opposite side of the dumbbell 

• lean into the pinky edge of the foot and push your hips back to engage the glutes 

• reach across to bring the dumbbell as close to the foot as possible

• stand back up and switch hands, immediately lunging to the other side 

POINTERS

- keep the core engaged and tight
- your hips should go LOW, don’t just bring your chest down

Side Lunge Shuffle Taps

• Hinge at the hips to lean forward. Palms face forward (supine).

• Your knees should be slightly bent & spine straight. Look slightly forward!

• Pull the dumbbells up keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

DB Bent Over Supine Row

• Start standing in front of the box with a dumbbell in each hand.

• Step on the box, engaging your core and glutes and slightly leaning forward.

• Press up to stand while stepping the other foot up and next to it.

• Step back down and repeat on your second side.

MODIFICATION:
• Do a forward lunge (without box)

DB Box Step-Ups

CIRCUIT 1

• start sitting on your calves with big toes touching and knees slightly wider than the hips

• bring a dumbbell in each hand and curl them up to your shoulders with palms facing IN

• use your glutes and core to raise to a knee stand

• as you reach the top, press the dumbbells over your head

• slowly reverse and lower back down

Knee Stand OH Press

• Sit on the floor against the bench with your legs bent and place a heavy weight on your planted foot.

• Lift your hips up and adjust your shoulders so they rest comfortably on the bench. Feet should be hip width.

• Squeeze your glutes, lifting into a bridge and digging in to your heels.

• Lower back to starting position

Hip Thrusts

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

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

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

• modify with feet on the floor

Tricep Dips

CIRCUIT 2

Full Body | DB Circuits 💪🏾

Full Body | Functional 🔥

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

Abby

Full Body | 20-Min | No Equipment 🔥

Sandra

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

Jessica

Oh my lord, this is the perfect workout! Love full body workouts that separate the upper and lower without doing too many compound exercises! Is a favorite for sure!

Build & Burn | Full Body 🥵

Might have cursed your name only slightly when I saw the dips but in the end love you even more for them 😘

Clare

A total burner but I love it! Definitely will keep this one on repeat!

Upper + Abs 🔥

Legs + Glutes 🍑

Yoga for Hips & Splits

First time back in about a year. This workout was perfect for getting back to working out.

Aysha

Leg Day | Glutes - Focused 🔥

Claudia

Legs + Abs | Glutes Focused 🍑

Upper Body PUMP 💪🏾

Amanda

Leg Day 🍑 | 5 exercises 🔥

Gina

Wow!!! Definitely this got me and my partner sweaty and strong!

Valerie

12-Min STRENGTH CARDIO 🥵

Mhm yep love a yummy Shaina workout 💪🏼

Upper + Abs | Burner 🔥

Full Body 🌶️| Strength + Cardio

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Samantha

Sophia

Arms + Abs | BUILD 💪🏾

Jessi

Couldn’t do all the workouts but I did what I could! This is going to be my leg day for now on until I’m good at every movement

Felicity

Legs + Glutes | Build & Burn 🔥

Dari

Full Body 🔥🥵

Erin

bhavya

Marco

Full Body | Strength + Cardio 🔥

First time diving into any of your programs, and wow, what a sweat! Looking for to the rest of my trial :) thanks!

Full Body | DB Circuits 💪🏾

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