Name: Playbook - Shaina Fata - W7/D1 Full Body Circuit
Uploaded: 2024-04-26T21:23:26.142Z
Duration: 45 min
Description: W7/D1 Full Body Circuit

Anna

This one is full body!

EQUIPMENT NEEDED: 
- dumbbells
- pull-up bar

• 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!

• 1 REP IS TWO LUNGES FORWARD

• Make sure you have plenty of room!

• Start standing with the dumbbells hanging at your sides.

• Lunge forward, keeping your inner thighs tight.

• Keep your core engaged and spine tall.

DB Walking Lunges

• 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.

DB Push-Up to Side Lunge

• Start standing with feet hip width and toes turned slightly outwards. Hold one dumbbell in between your hands at your chest.

• Push the dumbbell straight out in front of your chest. 

• Squat down, keeping the dumbbell at chest height.

• It’s important to push your hips back and keep your core engaged!!

DB Push-Out to Squat

Circuit 1

• Begin with dumbbell in each hand and feet hip width. Knuckles face forward.

• Lower dumbbells to the ground, press hips back while keeping slightly bent knees.

• Stand straight back up pressing hips forward.

• Curl dumbbells into your chest with palms facing in.

• Reverse and repeat.

DB Deadlift to Bicep Curl

• 1 REP IS 1 SQUAT AND 1 SIDE LUNGE

• Let the dumbbells hang along your side as you stand on one side of your mat.

• Quickly Lunge out to the side, bringing one dumbbell along each side of the thigh.

• Step back and squat down, hanging dumbbells off to the sides.

• Repeat on your second side.

DB Side Lunge to Squat

• MODIFICATION: do on your back instead & crunch one knee in at a time (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Alternating Knee Crunches

Circuit 2

• Bring spine as parallel to the floor as possible. Lengthen forward.

• Face your palms outward.

• Pull your belly in and core active.

• Bend your knees!

• Draw the elbows back sharply while drawing shoulders away from the ears.

DB Row w/ Supinated Grip

• Bring yourself into a lunge, keeping your inner thighs and glutes squeezing.

• Bring your forearm to your thigh to keep stable.

• KEEP YOUR BACK STRAIGHT and core engaged!

• Draw your elbow back and then fully extend the arm along your side, flexing the Tricep.

DB Lunge Tricep Kick-Backs - RIGHT

DB Lunge Tricep Kick-Backs - LEFT

MODIFICATIONS:
• Push-ups can be done on your knees.
• Step forward and back instead of hopping.

EXERCISE:
• Start in a plank.

• Hop forward and immediately jump straight up towards the ceiling.

• Place your hands on the ground and hop back.

• Do a push-up when you arrive back in plank.

Burpees

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!

W7/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.

Teri

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

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

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

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/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!

W7/D1 Full Body Circuit

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