Name: Playbook - Shaina Fata - W6/D5 Full Body
Uploaded: 2023-12-28T18:49:32.652Z
Duration: 45 min
Description: W6/D5 Full Body

Samantha

Dari

EQUIPMENT
• Plyo Box
• Kettlebell
• Dumbbells

Weaving in more plyometrics for our full body day 😝! This one will be sweaty and get that heart rate up 🔥. 

You have three circuits today so make sure to finish one before moving on to the next! Good luck and make sure to get that warm-up in 🙌🏾

MODIFICATION (low impact):
Kick your butt without hopping off the feet.

Butt Kicks

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

Bodyweight Squats

Sit in to your heels and push the hips back.

Side Lunges

Kick the heels out and flex the toes as you raise your legs.

Crossover Toe Taps

• 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.

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

Box Cross Knee Taps

CIRCUIT 1

• 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

• 1 REP = 1 push-up & 1 row

• Place dumbbells shoulder distance apart on the ground.

• Do a push-up, hugging the elbows IN.

• Draw one dumbbell by driving the elbow back and along your side.

• Try to keep your hips from twisting too much to the side.

DB Push-Up to Row

• Hold the kettlebell or dumbbell up to your chest and take the feet wide. Your toes should turn slightly outwards.

• Bend one knee and squat into the leg as deep as you can while pushing the hips back.

• Lift up the toes of your other foot and dig into your heel to stay stable. Core should be tightly engaged!!

• Use your leg strength and push into the foot of the lunged leg to come back up to standing

KB Cossack Squats

CIRCUIT 2

• Hinge at the hips to lean forward. Palms face forward (supine).

• Your knees should be slightly bent & spine straight. Look slightly forward!

• Pull the dumbbells up keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

DB Bent Over Supine Row

• 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

• Start on your back with feet and shoulders hovering off the ground. Bring hands behind your head.

• Keep legs straight as you bring one up to hover over the hips, tapping the toe with both fingers.

Scissor Leg Toe Taps

CIRCUIT 3

W6/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♡

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.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

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

Jessica

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

W4/D5 Full Body Circuit

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

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!

W6/D5 Full Body

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