Name: Playbook - Shaina Fata - W1/D3 Full Body Smash
Uploaded: 2024-02-21T18:52:09.227Z
Duration: 40 min
Description: W1/D3 Full Body Smash

Cristy

Erika

Victoria

Omg I almost died🤣🤣😮‍💨 but  I love this sculp program definitely 🔥 and the best part it's from home and I'm super pouring in sweat definitely felt every movement 👊🏼🤟🏼🫶🏼💯

Daphne

This was prob one of the best and quickest workouts I’ve done in a while. Thank you!!!

Hannah

Amazing workout today - perfect pump and push!

Michelle

Sandra

Ivis

Cara

Isaura

I have consistently  pushed myself with these programs!

Sarah

Nico

Barbara

Loved this workout / perfect workout to kick off the weekend!

Dari

Arael

Full Body day to fire up the week 🔥!!

Do this workout as one big circuit - complete all exercises each round for 3 rounds.

This is designed to be faster-paced and a shorter workout.

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• 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!

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

Side Lunge Slides

• keep the feet wide and try not to rock the hips

Plank Walk-Outs

Warm-Up 1 - Full Body Smash

• 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

• start standing with feet wider than the hips and toes turned slightly out

• lunge to one side, pressing the hips back and bracing the core to keep your back straight

• press in to the outer foot to stand back up

• press the dumbbells up and over your head

• lower back down and repeat on your other side, alternating

Side Lunge to DB Overhead Press

• 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

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

• bring feet slightly wider than the hips

• fold halfway over and engage the core

• bring one dumbbell up at a time, switching as the other one starts going down

DB See Saw Rows

Full Body Smash

• clasp hands and draw the knuckles down and beneath your tailbone

• keep a slight bend to the knees when you fold while lifting your hips up

• draw the knuckles forward and relax your neck

Bound Forward Fold

• step the foot outside your hand and turn the toes slightly out

• you may want a block to place underneath the palm that is staying on the ground

• twist toward the leg to grab a hold of the foot with your opposite hand

• push your chest out in to a light backbend

Low Lunge Quad Stretch

• resist the urge to pull your feet close and instead bring them out away from the body until the toes start to come apart

• scoop the flesh out from underneath your sit-bones

• lift the chest UP to lengthen the spine

• fold at the hip creases until you can't anymore and THEN drop the neck

Bound Angle Forward Fold

• keep your arm at 90 degrees and the elbow at shoulder height or higher - DO NOT bring the elbow down below the shoulders

• as you twist it is optional to just lightly lift the hip or take the foot all the way back and behind you

Intense Shoulder Stretch

Cool-Down 1 - Full Body Smash

W1/D3 Full Body Smash

Daniella

Came here from Builder 1.0! I loved this workout so much! Still working on my pull-ups, but the progress I already feel from Builder 1.0, and the amazing sets for just Day 1 of this program make me feel so strong!

Amanda

W1/D1 Shoulders & Core

W1/D2 Quads & Glutes

Quick, effective, challenging but so good!

Vanessa

W1/D4 Chest & Triceps

It was fantastic! Easy to follow and super challenging.

Veronica

Light on the abs but my quads are on fire

Kathrine

W1/D5 Legs & Abs

Gina

W1/D6 Cardio of Choice

W1/D7 Rest Day!

For some reason it won’t let me click more than 1 star 🤦‍♀️ I want to rate it 5 stars.

Mayra Ochoa

Johanna

W2/D1 Shoulders & Core

W2/D2 Quads & Glutes

Emma

W2/D3 Full Body Smash

I love your workouts!! Keep doing what you do. 🤗😍

Christina

W2/D4 Chest & Triceps

Keri Cooper

W2/D5 Legs + Abs

For anyone looking for ideas I do her HIT program followed by an "on the go" abs workout. So great!

Valeria Aceves

W2/D6 Cardio of Choice

W2/D7 Rest Day

Awesome! Loving your workouts. Keep them coming 😀💪🏽

W3/D1 Shoulders & Core

Absolutely loving these workouts. So dynamic and a great challenge for the central nervous system, which is just what this 48 year old former CrossFitter needs!

Wow!! Love this workout!! 400 calories burned🔥

W3/D2 Quads & Glutes

Jamie

W3/D3 Full Body Smash

Great workout. Added more but I enjoyed it

Aundra

W3/D4 Chest & Triceps

W3/D5 Legs & Abs

W3/D6 Cardio of Choice

W3/D7 Rest Day!

The best workouts! I definitely feel like I’m getting stronger. #keepputtinginthework 💪🏽

W4/D1 Shoulders & Core

W4/D2 Quads & Glutes

Some exercises feel too repetitive. The rest is fine!

Sika

I love these full body smash! So quick and super challenging 😅

W4/D3 Full Body Smash

Quick but sneaky workout! 💪🏼💪🏼

Kristy

Awesome chest and triceps! Love the strength I've been gaining through your programs!

I kinda want a back day... is there a program with that?

W4/D4 Chest & Triceps

Jessi

W4/D5 Legs & Abs

W4/D6 Cardio of Choice

W4/D7 Rest Day!

TerryAnn

W5/D1 Shoulders & Core

As always, amazing leg day! End of the day, no pre workout but I kept pushing! Loving the results so far!

W5/D2 Quads & Glutes

W5/D3 Full Body Smash

W5/D4 Chest & Triceps

W5/D5 Legs & Abs

W5/D6 Cardio of Choice

W5/D7 Rest Day!

W6/D1 Shoulders & Core

W6/D2 Quads & Glutes

W6/D3 Full Body Smash

W6/D4 Chest & Triceps

I'm dead in the best way possible. A killer workout with front elevated back lunges as the finisher. I will be sweating for days! A-MA-ZING!

W1/D3 Full Body Smash

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