Name: Playbook - Shaina Fata - W7/D5 Full Body 🥵
Uploaded: 2024-05-08T18:59:14.836Z
Duration: 60 min
Description: W7/D5 Full Body 🥵

Another awesome finisher to the week! Let's get moving!!

You will see mostly drop sets throughout this workout with 2 circuits of 4 rounds, and 1 circuit of 3 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

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

1 REP = squat to narrow squat 

• start standing with your feet close together at the center of your mat with a dumbbell on each shoulder

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, bringing feet slightly more narrow than the hips

• squat down again, squeezing the core tight and pushing your hips back

Lateral Step to Narrow Squat

DO SAME REPS ON EACH SIDE

• Sit down into a squat with one dumbbell in your hand.

• Pull the dumbbell up to your chest, keeping the knuckles facing forward.

• When you reach the chest, quickly flip the hand so that the palm faces forward.

• Extend dumbbell fully over the head with palm facing forward.

• Reverse and repeat.

Snatches

• 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

Circuit 1

DO SAME REPS PER SIDE

• Place a dumbbell in each hand and step your foot up in the box.

• Press into the foot to lift your other foot off the ground and fully extend the leg on the box.

• draw your knee up and towards your chest

• Use your glutes and inner thighs to slowly lower the foot back down to the floor.

Lateral Box Knee Drives

• Bring your feet slightly wider than your hips, holding a kettlebell or dumbbell in each hand.

• Hinge at the waist, keeping your core tight and back straight.

• Draw the weights up in to your waist one at a time.

Wide Leg Alternating Rows

• 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

• bring your feet onto the elevated surface and walk your hands out until they are under the shoulders 

• do a push-up, keeping the core tight and hugging elbows close 

• make sure the hips stay with shoulder height and do not drag behind!

Decline Push-Ups

• start with a foot on a box and one on the floor

• press down into the foot on the box and spring up, switching your feet quickly

• keep repeating and switching as fast as possible while still maintaining your form

MODIFICATION
• do regular split lunge jumps

Split Lunge Box Jumps

• Get in to a hollow body position by hovering your feet and shoulders off the ground.

• Lift legs and chest to come to a high-boat or V-pose, tapping the toes.

• Lower slow and controlled back to a hollow body position and repeat.

MODIFICATION
• Just do regular leg lifts (chest stays where it is)

V-Ups

Circuit 3

W7/D5 Full 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 ❤️❤️❤️❤️

W7/D5 Full Body 🥵

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