Name: Playbook - Shaina Fata - W5/D5 Full Body
Uploaded: 2023-12-28T18:49:32.472Z
Duration: 45 min
Description: W5/D5 Full Body

Dari

Jessica

EQUIPMENT
• Kettlebell
• Dumbbells
• Plyo Box

MODIFICATION (low impact):
Step the feet one at a time in and out while raises your arms overhead.

Jumping Jacks

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

Bodyweight Squats

Forward Lunges

• Bring feet hip width.

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

Plank Walk-Outs

• 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

• Keep your inner thighs and core tight.

• Press firmly in to your bottom palm as you twist.

Lunge Twist

Warm-Up

• 1 REP = 1 SWING + 1 SQUAT

• Start with the kettlebell in between your legs and slightly hinge at the waist, lightly bending the knees.

• Engage your core.

• Push your hips forward and use the momentum to swing the dumbbell forward to chest height.

• Bring the dumbbell back down between the legs and immediately swing forward again, this time sitting back into a squat.

• Lean heavy into your heels and squeeze the glutes tight for your squat.

KB Squat Swing to Squat

• Let arms hang along the sides.

• Squeeze your inner thighs when you lunge.

• Dip the knee up and down, maintaining a strong core and engaging the glutes.

• Keep your spine long & core tight!

DB Lunge Dips - LEFT

DB Lunge Dips - RIGHT

• CAN BE MODIFIED WITHOUT BOX

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

• Draw your knees in and across your body one at a time, tapping the opposite arm if possible.

Box Cross Knee Taps

• Start with holding dumbbells at your chest with the palm facing in.

• Open the arms out to the sides and then press over the head.

• Create one fluid motion by drawing the dumbbells back into your chest right after the extension.

DB Arnold Presses

CIRCUIT 1

• Bring yourself to your forearms and step back into a plank position.

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

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

Forearm Plank Hold

• 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

• 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.

Lateral Box Explosive Knee Drives - LEFT

Lateral Box Explosive Knee Drives - RIGHT

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 2

W5/D5 Full Body

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♡

W5/D5 Full Body

Community

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