Name: Playbook - Shaina Fata - Full Body | Dumbbells Only
Uploaded: 2024-02-29T22:26:15.720Z
Duration: 29 min
Description: Full Body | Dumbbells Only

ASHLEE KNOX

Keep coming back to this one - I love it!

Jane

Elle

Tvus was just what i needed for today. Thank you so much.

Kenya

Tom Eroshevich

Soni

Love this one. Simple, but definitely not easy!

Sara

Loved it! Choosing the right weights is so important to make the gains 💪 looking forward to seeing where I can get to over the coming months. Thank you Shaina! You are such a down to earth inspiring rockstar 💫

Diane

Brandi

Warm-Up & Cool-Down NOT INCLUDED!

EQUIPMENT
• Dumbbells

3 Full Rounds:

1. Boat DB Punches [10x]
2. Alternating DB Swings [16x]
3. DB Back Lunges [20x]
4. DB Rainbow Push Presses [12x]
5. DB Side Lunge to Single Upward Row [10x per side]

• Hold dumbbells up to your chest.

• Get in to a boat pose (you can modify with feet down or just do them standing)

• Rotate the dumbbell and “punch” one hand forward at a time.

• Keep your core tight/engaged and spine long.

Boat Hold DB Punches

• Place one dumbbell on the ground and sit down in to a squat slightly over the dumbbell.

• Place on hand on the dumbbell and extend your other arm out to the side.

• Swing the dumbbell straight forward, thrusting the hips with it.

• Place the dumbbell back down and quickly switch the hands. Repeat on your other side.

Alternating DB Swings

• Stand with feet hip width apart. Hold a dumbbell in each hand at your sides.

• Squat down, pressing the hips backward.

• Stand back up and lunge backward, squeezing the inner thighs tight.

DB Back Lunges

• Grab a dumbbell and place it in both hands. Rest it on one shoulder.

• Bring feet hip width and sit back into a squat.

• Press into the feet to stand up, using the momentum to press the dumbbell up and over your head.

• Squat back down as you bring the dumbbell down to your other shoulder.

DB Rainbow Push Presses

DO 10 PER SIDE!!!

• Place the dumbbell in the opposite hand of the leg you are lunging with.

• Place the other hand on your hip.

• Step out to sink into a side lunge, pushing the hips back.

• As you side lunge, extend the dumbbell hand over to come as close to the lunging foot as possible.

• As you step back, draw the dumbbell up to chest height, bowing the elbow out.

DB Side Lunge to Single Upward Row

Full Body DB Circuit

Full Body | Dumbbells Only

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

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

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Nicolle

Laura

Nova

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Joyce Castro

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Valerie

Diana

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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

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Carolyn

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Victoria

Barbara

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Alexandra

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ania

Melissa

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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

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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 ☹️

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

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Amy Lucci

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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 🙏

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

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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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

Full Body | Dumbbells Only

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