Name: Playbook - Shaina Fata - Full Body | Functional 🔥
Uploaded: 2024-05-15T19:37:16.778Z
Duration: 60 min
Description: Full Body | Functional 🔥

Jessica

MaryEllen Bowman

A full body workout full of basics that will get your body fired up  😝.

EQUIPMENT
• barbell/squat rack - can sub heavy dumbbells
• dumbbells - I’m using between 15 & 35-lbs
• small elevated surface for deficit lunges and squats - alternative is to just do the same exercise without
• plyometric box - alternative is to just do the same from the floor

Good luck and get moving 😝!!

• 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

• 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

• bring your feet together and sink down into a tiny squat with your heels lifted

• straighten your legs as you dive your nose towards the ground

Tiny Squat Dives

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• 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

• begin with positioning the bar on your upper back - NOT YOUR NECK

• engage/brace your core and keep your chest lifted up

• keep your eyes forward as you lower, sitting back and down in the the heels

• push your hips back so that the glutes and quads are doing a majority of the work - do not pool your weight into your knees and calves

• press in to the heels and keep the legs and glutes engaged to press back up

• GO SLOW - this is not a race and your muscles will thank you later for the great form!

Barbell Back 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.

Push-Ups

Superset 1

DO REPS PER SIDE

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• lift the knee up to extend and then dip it back down

• complete reps and then switch to your other side

Front Elevated Lunge Dips

• start with a dumbbell in each hand, curled up to the chest, palms facing inward

• in one fluid motion, rotate the dumbbells out to the sides and press up, palms facing outward

• slowly reverse the action, bringing the dumbbells back to your chest

Arnold Presses

Superset 2

• bring two even surfaces a 1-2 feet apart (test out the distance by practicing a couple squats)

• stand with feet wide and toes turned out with a dumbbell in each hand

• squat down, slightly hinging at the waist and pushing your hips back so your engaging the glutes

• go low enough to almost or completely tap the head of your dumbbells to the floor

• press into the heels to lift back up and repeat

Deficit Sumo Squats

• Bring your feet slightly wider than your hips, holding a kettlebell or dumbbell in each hand.

• Hinge at the waist, keeping your core tight and back straight.

• Draw the weights up in to your waist one at a time.

Wide Leg Alternating Rows

Superset 3

DO SAME REPS PER SIDE

• start with one foot forward and your back foot slightly dialed out to the side (triangle pose feet)

• hold a dumbbell in your bottom hand and extend the other over your shoulder 

• lower down, keeping your back completely straight as you push the hips back

• slowly lift yourself back up to standing

DB Triangle Slides

• start with feet hip width apart, holding a dumbbell between both hands

• squat down while simultaneously lifting the dumbbell up to chest height

• keep your core tight and engaged and back straight!

• focus on relaxing the neck

Squat w/ Front DB Raise

MODIFICATION:
• Do a forward lunge (without box)

• Start standing in front of the box.

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

• Press up to stand while driving the other knee up towards your chest.

• Step back down and repeat on your second side.

Box Step Up Knee Drives

Full Body | Functional 🔥

Slow burn! Definitely sweating at the end!

Amoreena

Total Body Toaster 🥵🔥

I'm out of breath♡It looks inoffensive, but it totally fulfills its purpose.

Dari

12-min DUMBBELL FINISHER

Great! Just getting back to this cuz baker’s cysts. ❤️ the unilateral - a different kind of demanding 😂 (in the best way)

marissa

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

Abby

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Sandra

Lizeth

Lower Body PUMP 🍑

Lisa

Good upper body burn, quick but to the point!

Caitlyn

Upper Body | Shoulders Focused 💪🏾

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!

Barbara

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 🔥

Ileiliz

Love this workout!! Feeling strong 🙌🏼

Rebecca

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Amazing yoga flow after a lower body sculpt!

Cassandra

Arael

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

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Amanda

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Gina

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

Valerie

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Mhm yep love a yummy Shaina workout 💪🏼

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Sonia

Andrea C

Mary-Martha

Full Body TONE 💪🏾

Mica

IMPORTANT UPDATE

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Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

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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

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Full Body 🔥🥵

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

Full Body | Functional 🔥

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