Name: Playbook - Shaina Fata - W1/D5 Full Body Circuit
Uploaded: 2023-12-28T18:49:31.843Z
Duration: 45 min
Description: W1/D5 Full Body Circuit

Zulmar

Amy Sherman

Arael

Porcha

Michelle Baldwin

Samantha

DIANA

Debby

Dari

ALICIA

This was my favorite of the plan so far! So good 🔥

Kaitlyn

That was a killer workout! 🏋️‍♀️ 🔥 😅

Sarah

Nancy

EQUIPMENT
• Barbell
• Dumbbells
• Plyo Box

I hope you’re ready for this full body scorcher 😝!! This one may take a little time so get ready to work 🙌🏾.

Do each circuit for 3 full rounds before moving on to the next!

Sit back in to your heels and engage the glutes & core.

Bodyweight Squats

Sit in to your heels and push the hips back.

Side Lunges

• Bring feet wide with soft knees and extend arms out to your sides.

• Crossover the body and tap your opposite foot.

Wide Leg Crossover Taps

• Bring feet hip width.

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

Plank Walk-Outs

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

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

Downdog to Updog

Warm-Up

• Stack your shoulders hips and heels over each other.

• Don't allow yourself to lean forward, keep your chin and eyes up. Engage the core.

• Sit your hips back and down as you squat.

• Push through your heels to stand up.

Barbell Front Squat

• MODIFICATION: put your knees down when you do your push-up

• keep your elbows hugged into your sides tight!

• your core should be engaged & tailbone drawn back

Walking Push-Ups

• Hold the bar in your hands with knuckles facing out. Bring feet hip width. 

• Engage your core and glutes.

• Lower the barbell to your knees, keeping your back flat.

• Press hips back and slightly bend at the knees.

• Squeeze glutes and core to pull the barbell back up.

Barbell Deadlift

CIRCUIT 1

• Start in a high plank with your palms pressing down & shoulders pressing upwards.

• Place one hand on the box & follow with your other hand.

• Reverse back to plank.

• Switch the hand you first put on the box each time.

• Keep your core tight & plank solid throughout the whole time.

Box Up-Downs

• Let the dumbbells hang along your side as you stand on one side of your mat.

• Quickly Lunge out to the side, bringing one dumbbell along each side of the thigh.

• Step back and repeat on your second side.

DB Side Lunges

• Hinge at the hips to lean forward. Palms face forward (supine).

• Your knees should be slightly bent & spine straight. Look slightly forward!

• Pull the dumbbells up keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

DB Bent Over Supine Row

CIRCUIT 2

• Start in a forearm plank with your palms flat on the floor or hands clasped together.

• Press your shoulders up and wrap your tailbone back.

• Dip the hips off to one side, going as close to the floor as possible.

• Pull back through center and repeat on the second side.

Hip Dips

MODIFICATION:
Step feet forward and back and squat down at the top instead of jumping up.

• Place your hands on the floor.

• Hop back to push-up, squeezing your elbows in. 

• Hop forward landing and jumping straight up.

• Increase speed as you feel comfortable.

Burpees

• Start seated with your hands behind you for support. Bring your feet hip width out in front of you.

• Press into the palms and feet to lift yourself up into a reverse table. 

• Sink back down and stretch the legs out.

• Raise the legs up straight to do a v-up.

Reverse Table to V-Up

CIRCUIT 3

W1/D5 Full Body Circuit

Lala

Rebecca

W1/D1 Legs

mimoro9@gmail.com

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

Alicia

Quick and awesome for my arms!!! Thank you Shaina

Hit every part of my upper body, loved it!

Alejandra

W1/D4 Upper Body

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W1/D5 Full Body Circuit

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