Name: Playbook - Shaina Fata - Full Body PUMP | DB Circuit
Uploaded: 2024-02-29T22:26:15.698Z
Duration: 45 min
Description: Full Body PUMP | DB Circuit

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

Cara

Erin

Andrea C

Took me more time to finish…But I finished! 😅

Elle

Loved this one! Seriously my favorite so far, strength and mobility combined, and my heart rate was up the whole time

Lisa

Jessica Fata

It took me a few tries to understand the app but now that I got hang of it I love it!

Gicela

Jessica

I’m getting the hang of this!  This app really helps me keep going 🙏💛👏

Tanya

Anna

EQUIPMENT
• Dumbbells (I use 25 lbs)
• Plyo Box (or something that you can stand on and do Tricep dips)

Workout Details (3 full rounds):
1. DB Rainbow Push Press 
2. DB Sumo Squat Pulses 
3. DB Side Plank Pulls 
* BREAK
4. Tricep Dips 
5. DB Front Squat to Lateral Kick 
6. DB Tik Toks
* BREAK
7. DB Arnold Presses
8. Box Lateral Knee Drives - LEFT
9. Box Lateral Knee Drives - RIGHT

• Start with a dumbbell in both hands and place it on one of your shoulders.

• Sink down into a squat, pushing the hips back.

• Press into the heels to stand up, pushing the dumbbell up and creating a rainbow shape as you bring it over your head to the other shoulder.

DB Rainbow Push Press

• Bring your feet wide with the toes turned slightly outwards. Have a dumbbell in each hand.

• Sink down into a sumo squat, pushing the hips back and digging into the heels.

• Keep your core tight and slightly hinge at the waist as you bounce lightly up and down.

Sumo Squat Pulses

• Start in a plank with one dumbbell in between your hands and slightly behind them.

• Grab the dumbbell in one hand and draw it across your chest like you’re pulling on a lawnmower.

• Raise the dumbbell over your shoulder, keeping it in line with the bottom arm!

• DO NOT BRING THE DUMBBELL BEHIND YOUR SHOULDER. This can cause injuries!

• MODIFY by doing this on your knees. Bottom knee is down at the side plank.

Side Plank DB Pulls

CIRCUIT 1

• Start with hands on the box shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

Tricep Dips

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

• Sink down into a squat, pushing the hips back and squeezing your inner thighs.

• Push into the heels to stand back up, kicking one leg out to the side, flexing the glute.

• Squat back down and repeat with your other side.

Front Squat to Lateral Kick

1 REP = 1 CRUNCH + TOE TAP 

• Start laying down on the floor with a dumbbell in between your hands.

• Press your spine down towards the floor and tightly engage the core. Hold the dumbbell over your head.

• Draw your knees in to crunch, bringing the dumbbell over your shins.

• Extend back out and lift the legs up straight to tap your toes with the dumbbell.

DB Crunch to Toe Tap

CIRCUIT 2

• Start with holding dumbbells at your chest with the palm facing in.

• Open the arms out to the sides and then press over the head.

• Create one fluid motion by drawing the dumbbells back into your chest right after the extension.

Arnold Press

DO 10 PER LEG

• Place a dumbbell in each hand and step your foot up in the box.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the box.

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

Lateral Box Knee Drives

CIRCUIT 3

Full Body PUMP | 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

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

Cynthiya

Zulmar

Amy Sherman

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Sara

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

Diane

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Selina

Torchy

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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

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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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

Inna

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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!

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

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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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 🔥

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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Might have been my favorite workout yet!! 🔥 🔥

Hannah

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

Caleigh

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

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