Name: Playbook - Shaina Fata - W5/D5 Total Body 🔥
Uploaded: 2024-05-08T18:59:14.804Z
Duration: 60 min
Description: W5/D5 Total Body 🔥

Grab your towel for this one 🥵

You will see mostly drop sets throughout this workout with 2 circuits of 4 rounds, 1 superset of 3 rounds, and 1 stand-alone of 5 rounds.

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

• start standing with feet hip width apart

• squat down, sitting back into the heels and pushing your hips back

• keep your core engaged!

Bodyweight Squats

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• start in a plank position with fingertips spread wide

• lift your hips up and back to a downward facing dog position 

• lift one foot up and step it outside your hand

• twist towards the lunging leg and extend your hand up towards the ceiling, keeping the other hand planted firmly on the floor

Lunge Twists

MODIFICATION
• Do with your knees down

EXERCISE
• Start in a high plank.

• Bring your elbows down to the ground one at a time.

• Keep your core engaged and feet wide.

• Try not to move your hips back and forth and you lower down and lift back up.

Commandos

Warm-Up

• start with feet hip width apart, holding a dumbbell between both hands

• squat down while simultaneously lifting the dumbbell up to chest height

• keep your core tight and engaged and back straight!

• focus on relaxing the neck

Squat w/ Front DB Raise

• hold a dumbbell in each hand with palms facing your body

• raise a dumbbell up and to chest height one at a time

• keep the core tight!

Neutral Grip Front Raises, Alternating

DO SAME REPS PER SIDE

• start with one foot forward and your back foot slightly dialed out to the side (triangle pose feet)

• hold a dumbbell in your bottom hand and extend the other over your shoulder 

• lower down, keeping your back completely straight as you push the hips back

• slowly lift yourself back up to standing

DB Triangle Slides

Circuit 1

• hold a heavy kettlebell or dumbbell in between both hands

• bring legs wide, slightly turning the toes outward

• lunge to one side, pushing the hips back and holding your core tight

• press into the pinky edges of the feet

• keep low as you slowly slide from side to side

Side Lunge Slides

• start in a plank with a dumbbell underneath each hand

• do a push-up, keeping your core active and elbows hugging close to the body

• press back up to a plank and draw one dumbbell across your body and over your shoulder into a side plank

• keep your core tight and lower back down, controlled

DB Push-Up to Side Plank

• hold a dumbbell with both hands while seated and lift your feet off the floor 

• draw your tailbone down and back and engage the core

• twist the dumbbell from side to side

• try to prevent the feet from moving around during!

DB Russian Twists

Circuit 2

• 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 in a forearm plank with palms flat on the ground or knuckles clasped together

• crunch one knee in at a time, crossing under your body

• keep hips at shoulder height!

Forearm Plank Cross Knee Taps

Superset

• Start a few inches away from the box with a dumbbell in each hand.

• Place first foot up on box and press through your heel to drive the knee of your other leg upwards.

• Bring the second food down, following with the first.

• Repeat, completing all reps on one leg before moving to the next

DB Step-Up Knee Drives

W5/D5 Total Body 🔥

Introduction

Parallel Bar Dips - Tutorial & Modifications

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Angela

Pistol Squats - Tutorial & Modifications

MaryEllen Bowman

This was awesome! My hip flexors felt a little tight at the end so food for thought for next sequence like this 😋

Clare

Michelle

W1/D1 Lower Body 🍑

Definitely sore this morning from completing my workout yesterday ! Going to do some HIIT cardio today To burn out some lactic acid ! 

I’m in love with this app and your workouts !!

Corinna

Your workouts are the best! I love how I feel after completing them 😊

Sasha

Priscilla

W1/D2 Arms + Abs

Great! Anyone else have trouble figuring out how to get the dumbbell in place for the hamstring curls? Subbed machine curls but still curious…

Phew this one BURNS 🔥 I had to opt out of the box jumps at the end. I don’t think I could even walk upstairs right now!

Virginia

W1/D3 Lower Body

Mica

Woo hooo an absolute beast 💪🏽💪🏽💪🏽

Geraldine

W1/D4 Upper Body

Amazing!! Just the perfect workout for a busy day ✨

Genesis

Victoria

W1/D5 Full Body

Heart pumping great excercise🏋🏻‍♀️

Diane

Neymar

W2/D1 Lower Body

Amoreena

I can barely do push-ups and you want me to casually do a push-up and chuck a big old dumbbell over my shoulder. No big deal, I’ve got this…albeit not gracefully or anything but yeah….. 😂😂😂😂

Sara

W2/D2 Arms + Abs 💪🏾

Legs are already toning up and feeling stronger after a short time. Great workouts that don't leave you annoyed by excessive repetitions.

Kimberly

W2/D3 Lower Body

My upper body is burning in the best way🔥🔥🔥

Tara

Today felt AMAZING! My biceps and shoulders are getting stronger!

Caitlyn

W2/D4 Upper Body 🔥

Awesome full body workout!💪🏻🔥🔥🔥

Heck yeah! Killer burn esp the burpees at the end 🥵

Jaymie

Ok, that one definitely kicked my bootie 😵‍💫🥵

TerryAnn

W2/D5 Full Body

Assisted pistol squats are getting easier!!! Whoop whoop!

W3/D1 Leg Day 🍑

Loved it. I feel like I’m working parts of my body I’ve never worked before.

Trisha

W3/D2 Arms + Abs 🔥

Erin

W3/D3 Lower Body

Amanda

I would prefer if each exercise said each side or total. I know it typically says per side but then doesn't clarify for the exercises that are "total" so I always second  guess myself and worry I'm not doing it right. Otherwise LOVE!

So hard to try the parallel bar dips after doing all the other stuff. Maybe someday hahaha🤷‍♀️

So good, as always!!

W3/D4 Upper Body

Toughest workout so far in this program. That first circuit was 🔥🔥🔥

Kristy

Made me work and some excercises I haven't done in quite sometime 🥴👍🏼

W3/D5 Full Body

Is there an alternative to pistol squats?? My knees are way too weak..
Thanks

Well….maybe I’ll be able to do pistol squats someday…..but until then? I’m so excited to feel how strong my legs are getting during wall sits!

Way to start the final week off! Legs are feeling it today!

W4/D1 Lower Body

Arms are smoked! Revolved tucks are still hard to do 🤣

Whoah! My core doesn’t know what hit it!

W4/D2 Arms + Abs 😝

Work up at my normal workout time today, but went to see the Macy’s Thanksgiving parade, walked 18,500 steps around NYC, and came back to the hotel to CRUSH this!! Love that I can take you on the road ❤️❤️❤️❤️

W5/D5 Total Body 🔥

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