Name: Playbook - Shaina Fata - W3/D5 Full Body Circuit
Uploaded: 2023-12-28T18:49:32.209Z
Duration: 45 min
Description: W3/D5 Full Body Circuit

Dari

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

Jessica

EQUIPMENT
• Barbell
• Dumbbells
• Plyo Box

Finishing another week STRONG 💪🏾😝. Hope your ready for this crusher!! As always, we have three circuits that you need to do for three full rounds each.

• Begin with bar positioned on your upper back.

• Engage your core and keep your chest up.

• Gaze softly forward as you lower, pushing your hips back.

• Push into your heels to stand back up.

Barbell Back Squat | Warm-Up

• Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows.

• Keep your core braced and eyes looking straight ahead.

• Press the bar directly overhead.
 
• Lower the bar back down to the starting position with control.

Barbell Shoulder Press | Warm-Up

• Bring feet as tightly together as possible.

Tiny Squat Dives

• 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

Barbell Shoulder Press

• Start in a high plank position with the dumbbell about one foot behind one hand. 

• Make sure the dumbbell is parallel to the top of the mat.

• Slide the dumbbell from side to side. 

• Take feet wide and keep your pelvis facing the floor.

• Reach back across the body to tap your ankle and then return to a plank.

DB Slide to Cross Ankle Tap

CIRCUIT 1

• Start with your foot on the box.

• Drive the other knee up and off the floor, exploding off the foot on the box.

• Arm movement is KEY for this one! Find a rhythm!

Box Explosive Knee Drives - LEFT

Box Explosive Knee Drives - RIGHT

• 1 REP = 1 push-up & 1 row

• Place dumbbells shoulder distance apart on the ground.

• Do a push-up, hugging the elbows IN.

• Draw one dumbbell by driving the elbow back and along your side.

• Try to keep your hips from twisting too much to the side.

DB Push-Up to Row

• Hold the dumbbell in your had, hanging on one side.

• Lean to one side, using your obliques to lower and lift.

DB Side Bends - LEFT

DB Side Bends - RIGHT

CIRCUIT 2

• Start standing with a dumbbell in each hand and feet hip width apart.

• Raise your heels up, flexing the calves.

DB Calf Raises

• Draw DBs up and a few inches in front of the chest.

• Do not go up any higher than the chest!

• Extend arms back down before drawing up again, this time quickly flipping the DBs and pushing them up straight over the head.

• Keep your core tight.

• Take a slight bend to the knees.

DB Row to Row Flip Push

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

CIRCUIT 3

W3/D5 Full Body Circuit

Lala

Rebecca

Amy Sherman

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

Elena

Porcha

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Alicia

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

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

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♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

W3/D3 Legs + Abs

Mica

W3/D4 Upper Body

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W3/D5 Full Body Circuit

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