Name: Playbook - Shaina Fata - W4/D5 Full Body Circuit
Uploaded: 2024-04-26T21:22:15.710Z
Duration: 45 min
Description: W4/D5 Full Body Circuit

Jessica

JANETH

EQUIPMENT
• Plyo Box
• Kettlebells
• Dumbbells

This workout is a little different from our previous full body circuits! We’re doing a bit more bodyweight workouts today but still so so fiery 😝. Grab your equipment and let’s get into it!!

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

Bodyweight Squats

You can put your hands on the ground or bring them to your chest.

Side Lunge Slides

• Bring feet as tightly together as possible.

Tiny Squat Dives

• Bring feet hip width.

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

Plank Walk-Outs

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

Downdog to Updog

Warm-Up

• 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

• MODIFICATION: step up and down from the box

• Stand a few inches in front of the box or elevated surface.

• Press hips back, lower down and jump on top of the box.

• Land softly on the box in a squat.

• Hop or step backwards into a squat on the ground.

Box Jumps

• CAN BE MODIFIED WITHOUT BOX

• Start with feet on the box and get into a plank with hands under the shoulders.

• Drop one knee down at a time, keeping the core tight! Try to get the knee as close as possible to the floor.

Box Knee Drops

CIRCUIT 1

• Start with a dumbbell hanging off to your side and extend the other arm out straight to the side at shoulder height.

• Try not to side bend as you squat down and back into your heels.

• Push your hips back and squeeze the glutes.

• Press into the heels to stand back up.

Uneven KB Squat - LEFT

Uneven KB Squat - RIGHT

• 1 REP IS 1 PUSH-UP & 1 SIDE PLANK

MODIFICATION:
• Knees down for the push-up. One knee down for the side plank (bottom knee).

• Don’t let the dumbbell go behind your shoulders!

• 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.

Push-Up to Side Plank DB Pull

CIRCUIT 2

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 standing and holding a dumbbell in front of your thighs with both hands.

• Squat down, pressing the hips back and lifting the dumbbell straight forward.

• Keep your core tightly engaged and chest lifted.

Forward DB Raise Squat

• Start laying down with a dumbbell in each hand and elbows tight to your sides.

• Rotate the palms as you press the dumbbells up, extending the arms.

• Use control to slowly lower back down.

DB Reclined Rotating Presses

CIRCUIT 3

W4/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

Dari

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.

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

Jane

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

Marlo

W3/D5 Full Body Circuit

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

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!

W4/D5 Full Body Circuit

Community

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