Name: Playbook - Shaina Fata - W4/D1 Full Body Circuit
Uploaded: 2024-04-26T21:23:26.059Z
Duration: 45 min
Description: W4/D1 Full Body Circuit

Lisa

Morgan

Allyson

Anna

This one is full body!

EQUIPMENT NEEDED: 
- dumbbells (I use 20lbs & 15lbs)
- Swiss ball
- pull-up bar
- box or elevated surface

• Make sure to do your warm-ups and cool-downs!!

• You have 8 exercises that are broken into sets of 4.

• Each set of 4 exercises will be repeated for 3 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 3.

Do this warmup before your full body circuit!

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

Hip Openers

• Keep spine tall and inner thighs squeezing.

Forward Lunges

• Sit back into the heels and push your hips back.

Bodyweight Squats

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Press firmly into the palms and draw your shoulders back when you lift up.

Reverse Table Lifts

Do this warm-up!

• 1 rep is all the way to the other side of the box.

• Start standing a couple feet behind the box.

• Spring off the feet, jumping onto the box.

• Spring off the box forward to the other side.

• Turn around and repeat.

Jump Over Box Jumps

• Start in a high plank.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

• MODIFICATION: you can put your knees down, however, try to get as many full ones in as you can first!

Push-Ups

• MODIFICATION: do on your back instead & crunch both knees in at a time & twisting to the side (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Revolved Knee Crunches

Circuit 1

• Start Standing on one side of your mat, holding the dumbbell in the hand on the outside.

• Lunge laterally, bringing the dumbbell down towards your foot.

• Push into the foot to step back, drawing the dumbbell up and in front of your chest.

Side Lunge to Single DB Upward Row - LEFT

Side Lunge to Single DB Upward Row - RIGHT

• Start with feet hip width apart in a squat on one side of your mat.

• Hold dumbbells on your shoulders.

• Stay low in a squat as you step to the other side, one foot at a time.

• When you reach the side, lift your heels up and flex the calves.

Slinky Squat to Heel Lifts

• Grip the bar with palms facing out.

• Pull yourself up until your chin gets to the top of the bar.

• Keep your core tight!!

• Squeeze your elbows IN.

Pull-Ups

Circuit 2

• Start with feet on the ball, inner thighs locked together, & hands firmly on the floor in a high plank.

• Keep your core active and tight! Push your shoulder blades up, pressing the palms firmly down.

• Draw your knees in across the body one at a time, keeping the ball in place.

Swiss Ball Cross Climbers

• You can also modify this one with your bottom knee on the ground.

• Keep your core tight!

• Use your obliques to keep the hips lifted and your body in a straight line.

• Press your hand firmly down while rotating the inner elbow forward to keep the arm straight.

• Draw the dumbbell up, full extending the arm. Do not bring it behind the shoulder!! Stay in line WITH the shoulder.

DB Side Planks

MODIFICATIONS:
• Push-ups can be done on your knees.
• Step forward and back instead of hopping.
• Do backward lunges instead of jumps.

EXERCISE:
• Start in a plank.

• Hop forward and land in a low squat.

• Step one leg back and do two split lunge jumps. Land back in a squat.

• Place your hands on the ground and hop back.

• Do a push-up when you arrive back in plank.

Split Lunge Jump Burpees

Circuit 3

Do this cool-down after your full body workouts!

• Do 40 seconds per side!

• Step outside the foot and turn the toe outwards.

• Roll to the pinky edge of the foot to open the hip.

• Optional to bend the back knee and bind with the foot.

• You can place your hand on a yoga block to make the bind more accessible.

Low Lunge Quad Stretch

• Do 40 seconds per side!

• Keep your hips above the knee on the ground.

• Energetically draw the hop of the straight leg back and extend the spine forward.

• Relax your neck and shoulders and fold forward.

Half Splits

• Keek hips above the knees.

• Walk your arms forward to lengthen, while dipping the chest down and opening the shoulders.

Puppy Pose

• Step the foot outside the other leg. 

• Twist toward the outside of the best leg, wrapping the arm around your leg.

• Lightly pull to open the hip.

Half Lord of the Fishes

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W4/D1 Full Body Circuit

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

Veerle

Kimberly

Andrea C

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

W1/D3 Arms + Abs

Erin

W1/D4 Lower Body

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

W1/D5 Arms + Abs

Amazing! That hit! Love how well-rounded your workouts are always

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

W2/D2 Lower Body

More and more sweat 🔥. Leaking right now!

W2/D3  Arms + Abs

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

W3/D2 Lower Body

Marie-Emilie

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D2 Lower Body

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W4/D1 Full Body Circuit

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