Name: Playbook - Shaina Fata - Full Body | No Equipment 💪🏾
Uploaded: 2024-02-29T22:26:15.626Z
Duration: 30 min
Description: Full Body | No Equipment 💪🏾

Selina

Cara

Torchy

ASHLEE KNOX

Lacey

Naara

Barbara

Perfect to get back into the swing of things 🙌🏽

Alaysha

The plank to table hurt my hands. Do you have any suggested modifications?

Abby

Emily

You don’t need anything but yourself and some space for this one 😝. This workout is perfect for at home or on the go!

These exercises are all bodyweight! Focus on engaging your muscles and seeing the exercises fully through. This one is NOT about speed 🙅🏾‍♀️, which is why it’s repetitions and not timed. 

Good luck 🙌🏾!! Let’s 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

• 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

• Start in a strong plank, pressing the shoulders up.

• Keep your feet wide.

• Raise one hand up to tap the shoulder, trying not to rock the hip.

• Try to move as quickly as you can!

Plank Shoulder Taps

Warm-Up

• stand with your feet hip width and place your hands behind your head with elbows wide

• squat down, digging into the heels and pressing the hips back 

• keep your core tight as you stand back up and kick one heel straight out to the side

• you should feel your outer glute engage

• step back to center and repeat on your other side, alternating

Squat to Lateral Kick

• start in a plank with shoulders pressing up and core engaged

• take your feet wider than the hips and spread your fingers wide 

• lift opposite hand and foot up to tap the heel with your hand, crossing under your body

• step back to plank and repeat on the other side, alternating

Plank Cross Heel Taps

DO 8 PER SIDE

• lay down on your side with legs stacked and knees at 90 degree angles

• cross your bottom arm across your chest and hold your opposite shoulder or rib cage

• take your top hand and place it at shoulder height or slightly above

• dial the fingers slightly in (as needed)

• press into the palm to extend the arm fully so that your upper body comes off the ground

Side Lying Single Arm Push-Ups

DO 10 PER SIDE

• start on your back with feet planted firmly on the floor 

• lift one leg up, keeping the knee bent

• press firmly into the planted foot and lift your hips, engaging glutes at the top

• your core should also be engaged!

Single Leg Glute Bridges

1 REP = TABLE TO PLANK

• start seated with your hands behind your butt

• extend the legs out straight with big toes together

• press into the palms and engage your core to lift the butt off the ground, wrapping shoulders back

• lower back down and bring your feet in to plant on the floor hip width apart

• press into feet and hands to lift up into reverse table

• lower back down and repeat

Reverse Plank to Table

Full Body Workout

Full Body | No Equipment 💪🏾

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

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Did these with 8kg for the first time.. Shoulders are burning 🥵

Cynthiya

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Andrea C

Sara

Jessica

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I really liked this one! I needed a short one and this did the job, thanks!

Artice

Second time doing this killer workout 👏🏼

Miranda

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Joyce Castro

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Valerie

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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.

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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

Kicked my butt in the best way!! Let’s get it!!

oliana

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

Shruti

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Carolyn

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Victoria

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Alexandra

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Melissa

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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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Sharyl

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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

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Great workout! Wish you had the warm up and cool down included.

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This was awesome! Loved the music choice, Loved the workouts and perfect amount of time!

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Jessi

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Amy Lucci

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Keep coming back to this one - I love it!

Jane

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Jennifer

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Did this in the am to get myself going loved it!

Liza

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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

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Love the “no repeats” workouts. Nice change of rhythm 🥁 🙌🫶

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Courtney

Lindsay

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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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The burn crept in and it never left🔥🔥🔥

Arielle

Nadia

DeeDee

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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 🔥

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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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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

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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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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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