Name: Playbook - Shaina Fata - W5/D1 Full Body Circuit
Uploaded: 2024-04-26T21:23:26.084Z
Duration: 45 min
Description: W5/D1 Full Body Circuit

Beast mode is so empowering! Love them all!

Amy Lucci

Teri

This one is full body!

EQUIPMENT NEEDED: 
- dumbbells
- 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 warm-up before starting your full body workout!

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

High Knee Slaps

• Sit back into the heels.

• Push hips back at the squat.

Sumo Squat to Touchdown

• Lean far enough back the you feel the stretch in your hip flexor.

Knee Hugs

• Lift hips up and keep your ribs pulled in in your downward facing dog.

Plank to Cross Heel Tap

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

Plank Walk-Outs

• Lift hips up high and press your palms down in your downward facing dog.

• Bring yourself forward to a plank and drop the hips down, lifting your chest up.

Downdog to Updog

Do this warm-up!

• Start in a downward facing dog position with hips up high.

• Dive your nose towards your thumbs, sweeping your nose near the ground.

• Push through the palms to lift your chest up and puff the chest out.

• Use your core to pull back to downward facing dog.

Diver Push-Ups

• Start with feet hip width & toes turned slightly out.

• Lower yourself down to your knees, one leg at a time.

• Use the same leg you started the lower with to start pressing back up.

• When you reach the squat again, jump up explosively off the ground onto the box.

• Step or jump back down to the floor and repeat.

Squat Lowers to Box Jump

• 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 towards your chest and off to one side. 

• Roll back out, staying in control. Repeat, drawing knees to the other side.

Swiss Ball Revolved Knee Crunches

Circuit 1

• Start standing and holding a dumbbell in each hand along your sides.

• Lunge on foot forward until your knees come to 90 degree angles.

• Pulse your knees inward 2x, squeezing the inner thighs.

• Step back and repeat on your second side.

Forward Lunge to Adduction Pulses

• Start by squatting down and holding the head of the dumbbell.

• Swing the dumbbell up until it’s level with the shoulders or slightly below the chin.

• These should go quick! Get in the rhythm of it :).

Squat Swings

• MODIFICATION: do with your knees on the ground

• Keep your core tight!

• Try to keep the hips from rocking too much as you go up and down.

Commandos

Circuit 2

• Press into the foot to lift your other foot off the ground and drive the other knee up, springing off the foot.

• Use your glutes and inner thighs to lower the foot back down to the floor.

Explosive Lateral Box Knee Drives - LEFT

Explosive Lateral Box Knee Drives - RIGHT

• Place a dumbbell parallel to the top of the mat with a hand on each end.

• Do a push-up, hugging the elbows into your sides.

• Hop the feet forward around the hands and immediately curl the dumbbell up into your chest.

• Set the dumbbell back down and hop back.

DB Push-Up to Forward Hop Curl

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can, drawing your tailbone down.

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Leg Lifts

Circuit 3

Do this cool-down after your full body workouts!

• Soften the hips and bend the knees.

• Relax your shoulders and neck.

Standing Wide-Legged Forward Fold

• Feet hip width and knees should be slightly bent the whole time!

• Soften at the hips and relax your neck and shoulders.

Standing Forward Fold

• Do 40 seconds per side!

• Arms should be at 90 degree angles.

• Don’t straighten the arm!! Just move the hand up slightly if you need to adjust.

Intense Shoulder Stretch

• If you are a tight person, sit on a pillow, blanket, or yoga block.

• Bring feet together and bring them further out from you.

• Don’t yank yourself into the fold! Let gravity do the work and relax your neck and shoulders.

Bound Angle Forward Fold

• Lengthen the spine before twisting.

• Another way is to cross the top leg over the other.

Supine Twist

Do this cool-down!

W5/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!

Lisa

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!

Morgan

Allyson

W1/D5 Arms + Abs

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

Cordelia

Love your workouts!!! Feel so good afterwards.

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

Anna

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

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!

W5/D1 Full Body Circuit

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