Name: Playbook - Shaina Fata - Total Body BURN 🔥💪🏾
Uploaded: 2024-02-29T22:26:15.599Z
Duration: 45 min
Description: Total Body BURN 🔥💪🏾

Andrea C

Sara

Jessica

Full body dumbbell circuit that will challenge your coordination and strength 💪🏾.

I’m using 20-lb, 30-lb, and 45-lb dumbbells, along with a 40-lb kettlebell.

We’re working with two circuits today! Complete all rounds in the circuit before moving on to the next 😝.

Good luck and let’s MOVE!

• 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

• start standing at the back of your mat

• lunge forward with a controlled motion, pressing the foot down when it comes back to the floor

• squeeze the inner thighs and keep your spine straight

• hug your core in and make sure to squeeze the glutes for stability

Forward Lunges

• 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!

• staying at the same level, slowly slide through center and off to your other side, lunging with the opposite leg

Side Lunge Slides

• Press palms firmly down and keep your core tight, lifting the chest up.

Downdog to Updog

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

• slowly lower down, hugging your elbows as close to your body as comfortable 

• when you reach the floor, keep your hands where they are

• lift your chest up and squeeze your shoulders back, lifting the hands a few inches off the floor

• press back up to a plank and repeat

Cobra Push-Ups

• start seated with your legs straight out in front of you and feet together

• place your hands behind your back with fingertips facing in

• press into the floor as you lift your butt up, engaging the glutes and core

• slowly lower back down

Reverse Plank Lifts

Warm-Up

DO SAME REPS PER SIDE

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

• bring your feet wider than the hips and turn your toes slightly out (you may want to start in the lunge and rotate to a sumo to get the perfect feet distance)

• sink down in to a sumo squat, keeping the core engaged and pressing the hips slightly back to engage glutes

• rotate to the opposite side that your dumbbell is on and sink in to a lunge

• press the dumbbell up and over your head when you reach the lunge 

• your core and inner thigh engagement is important for stability

• slowly lower the dumbbell back down and rotate to your sumo squat

Sumo to Lunge DB Single Press

• hold a heavy kettlebell or dumbbell in between both hands

• bring legs wide, slightly turning the toes outward

• lunge to one side, pushing the hips back and holding your core tight

• press into the pinky edges of the feet

• keep low as you slowly slide from side to side

• start in a plank position with a dumbbell under one of your hands

• KEEP YOUR CORE TIGHT

• draw the dumbbell up and along your waist, actively working to keep the hips facing down

• with the same hand, move the dumbbell to the other side (you can roll it or pick it up and drop it at the other side)

• repeat on your other side

Plank Row DB Rolls

Circuit 1

• start with your feet hip width and a kettlebell or dumbbell in your hands

• lean slightly at the hips and bend your knees, keeping your back straight

• the weight should be in between your thighs slightly

• if you need to, lightly swing the weight to gain a little momentum to start

• squat back, simultaneously swinging the weight forward to chest height 

IMPORTANT NOTES
- the lower your squat, the more accessible this exercise will be

- make sure to really push the hips back to use as a counterweight to the weight

DB Swing Squat

1 REP = 1 WIDE ROW + 1 SUPINE ROW

• Hold a dumbbell in each hand and bend over, pressing the hips back and keeping the spine straight.

• Face your knuckles forward.

• Widen your arms as you draw the elbows back. Try not to move the chest too much.

• lower the weights back down and rotate the palms to face forward

• draw your elbows back and along your waist

Wide Bent Over Row to Supine Row

DO SAME REPS PER SIDE

• hold a dumbbell between both hands and kick one foot slightly out so you are up on your toes a little

• extend the dumbbell fully over your head and slightly to the side

• in a controlled motion, draw the dumbbell down and crunch your knee up towards the dumbbell

• extend both back out and repeat all reps before moving to the next side

Extended DB Cross Crunch

Circuit 2

Total Body BURN 🔥💪🏾

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

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

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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.

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

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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

Full Body | DB Circuit | Fully-Guided

ania

Melissa

Full Body DB Circuit | Fully-Guided

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

Erin

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 ☹️

Elle

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

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

Full Body Circuit | 3.28.22

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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

Total Body BURN 🔥💪🏾

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