Name: Playbook - Shaina Fata - Full Body TONE 💪🏾
Uploaded: 2024-05-08T00:27:48.214Z
Duration: 50 min
Description: Full Body TONE 💪🏾

Andrea C

Mary-Martha

Jessica

Arael

Claudia

Barbara

Amanda

MaryEllen Bowman

Erin

Minji

Katie

Ooofff! This one was a doozy 🥵. Truly hit the whole body in the best way!

Equipment I used:
40-lb kettlebells (2)
30-lb dumbbells (2)

Make sure to choose your weights based on where YOU are in your fitness! The weights I used are merely a reference. You want to be challenged but not using weights so heavy that you can’t finish out your reps!

You have 2 circuits and 1 burnout 🔥. Complete all exercises in the circuits per each round until all rounds all completed. Complete all rounds in one circuit before moving on to the next!

Let’s get moving 😝!!

• 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 feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• start in a plank position with fingertips spread wide

• lift your hips up and back to a downward facing dog position 

• lift one foot up and step it outside your hand

• twist towards the lunging leg and extend your hand up towards the ceiling, keeping the other hand planted firmly on the floor

Lunge Twists

• 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

• 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

WARM-UP

• 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.

• keep your shoulders rolled back and chest lifted with a soft gaze forward

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

Gorilla Rows

DO SAME REPS PER SIDE

• place a dumbbell or kettlebell on one of your shoulders and extend your other arm straight out to the side

• bring your feet hip width or slightly wider

• keeping your core engaged and chest lifted, squat down low

• push your hips back and sit in to the heels

• complete all reps on one side before moving to the next

Unilateral KB Squats

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 dumbbells on your shoulders and sink down into a squat.

• Stand up, using the momentum to push the dumbbells overhead.

• Sink the dumbbells back to your shoulders as you sit back into a squat.

Squat Thrusters

CIRCUIT 1

1 REP = 1 CURTSY + 1 DEADLIFT

• Start with dumbbells hanging at your sides and feet hip width apart

• Curtsy the leg behind your other, bringing the legs to 90 degrees.

• Step the foot back to starting position and immediately hinge at the waist, pushing the hips back and slightly bending the knees - keep your back straight and shoulders rolled back!

• step back and repeat

Curtsy to Deadlift

DO SAME REPS FOR EACH DIRECTION

• start standing in a stable position with your feet hip width and knees slightly bent

• start swinging a kettlebell around your body in a circular motion passing it from hand to hand and front to back

KB Around-the-Worlds

1 REP = 1 FRONT RAISE + 1 LATERAL RAISE 

• start standing with feet hip width and core braced with a dumbbell in each hand

• Keep elbows slightly bend for your side arm raises and engage your core tightly.

• Raise your dumbbells forward with knuckles facing up, slightly tucking your chin.

• bring the dumbbells back down and rotate the knuckles out to raise your arms up and out to the sides

Front to Side Arm Raises

CIRCUIT 2

• start with one foot on the elevated surface and the other on the ground 

• lightly jump up and shuffle to the other side so that you land the other foot onto the surface and squat down low

• pick up speed as you shuffle from side to side, remembering to get low in a squat on each side

Uneven Shuffle Squats

Full Body TONE 💪🏾

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

marissa

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!

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 🔥

Legs + Abs | Glutes Focused 🍑

Upper Body PUMP 💪🏾

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

Mica

IMPORTANT UPDATE

Lissette

Claudia Lizzette

Upper + Core 💪🏾 | Hybrid Workout

Joanne

Cierra

Whew, brought this workout outside 🥵 loved it!

Full Body | DB Circuits 💪🏾

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 🔥🥵

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 TONE 💪🏾

Community

More workouts from Shaina Fata