Name: Playbook - Shaina Fata - W7/D5 Full Body
Uploaded: 2024-04-26T21:22:15.777Z
Duration: 45 min
Description: W7/D5 Full Body

Samantha

EQUIPMENT
• Kettlebell
• Dumbbells
• Plyo Box

Finishing off the week strong 😝! This is a sweaty full body with a little more high intensity involved. You have 3 circuits today and three full rounds of each! Good luck!

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

Butt Kicks

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

Jumping Jacks

• 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

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

Bodyweight Squats

You can put your hands on the ground or bring them to your chest.

Side Lunge Slides

Warm-Up

• Bring the kettlebell to the center of your chest.

• Bring your feet a little wider than the hips and turn your toes slightly outward.

• Squat down, bringing elbows as close as possible to your knees while keeping the chest lifted.

• Press into the heels to stand back up.

KB Goblet Squats

• 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

• Start with one foot on the box and the other on the ground.

• Press into the foot on the box to explode up and switch legs.

• Keep inner thighs squeezing and continue to alternate the legs.

Box Split Lunge Jumps

CIRCUIT 1 - Legs

• Start with a dumbbell in each hand, resting on your shoulders with palms facing out.

• Press a dumbbell up one at a time, keeping the core tight.

DB Alternating Presses

• 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

• 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

CIRCUIT 2 - Arms

• Start with a dumbbell or other raised surface at the top of the mat.

• Bring yourself to a table position and hover your knees a few inches off the floor.

• Your back should be rounded and tailbone tucked back.

• Tap one hand forward at a time, keeping yourself from rocking too much.

Hovering Table Forward Taps

• Bring yourself to your back & extend your arms over your head with a dumbbell in between your hands.

• Hover your feet & shoulders a few inches off the floor.

• Push your spine into your mat like you want to flatten it on the floor.

• Point the toes & keep your legs together!

DB Hollow Body Crunches

• 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 - Core

W7/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

Dari

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

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper 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!

W7/D5 Full Body

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