Name: Playbook - Shaina Fata - W2/D5 Full Body
Uploaded: 2024-05-08T18:59:14.615Z
Duration: 60 min
Description: W2/D5 Full Body

Awesome full body workout!💪🏻🔥🔥🔥

Tara

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

Amoreena

Caitlyn

Full Body days always hit a little different 🥵. Grab your equipment and maybe a towel for this one 🔥.

You will see mostly drop sets throughout this workout with 2 circuits of 4 rounds, 1 superset of 3 rounds, and 1 stand-alone workout of 5 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• 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

• 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

• Stand in the center of your mat and bring your feet out wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

Cossack Squats

• Bring yourself to a plank position.

• Keep hips level with the shoulders and wrap your tailbone back towards your heels. Engage your core!

• Push your shoulders up and try not to drop the hips!

• Rotate to one side, extending your arm overhead. Return to starting position and repeat on your other side.

Side Plank Rotations

Warm-Up

• bring your feet hip width, holding a dumbbell in each hand at your sides

• squat down, pushing your hips back and holding your core tight

• start standing up, drawing the dumbbells up to your chest and bowing the elbows out

• your heels should lift up and off the floor!! 

• squat back down and repeat

Squat to High Pull

• start with one foot on the surface and the other lightly standing next to it

• lunge back, dipping your legs to 90 degrees

• step back forward and repeat on your other side

Front Elevated Back Lunges

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

Reverse Flys

Circuit 1

• start standing in the center of your mat with a dumbbell on each shoulder

• step forward and off to the side so that your leg is slightly in front of your non-moving foot

• engage your core and push the hips back and your squat down

• step back and repeat on your other side

Offset Squats Variation

• 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

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

Circuit 2

• Lay down on the floor, pressing your palms down and your back flat.

• Cross your ankles.

• Crunch the knees in and lift the hips slightly off the floor.

Reverse Crunches

• 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.

Forearm Plank Hip Dips

Superset

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

W2/D5 Full Body

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

Sara

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Today felt AMAZING! My biceps and shoulders are getting stronger!

W2/D4 Upper Body 🔥

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W2/D5 Full Body

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