Name: Playbook - Shaina Fata - W8/D1 Full Body Circuit
Uploaded: 2024-04-26T21:23:26.163Z
Duration: 45 min
Description: W8/D1 Full Body Circuit

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

Rebecca

This one is full body!

EQUIPMENT NEEDED: 
- dumbbells
- pull-up bar
- box or elevated surface

• 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 warmup before your full body circuit!

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

Hip Openers

• Keep spine tall and inner thighs squeezing.

Forward Lunges

• Sit back into the heels and push your hips back.

Bodyweight Squats

• Lean into the pinky edge of the foot.

• Push your hips back.

Side Lunges

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Press firmly into the palms and draw your shoulders back when you lift up.

Reverse Table Lifts

Do this warm-up!

• Start in a plank with hands on the dumbbells, a little wider than shoulder distance apart.

• Hop the feet forward and in between the hands.

• Land in a squat, pulling the dumbbells up off the floor.

• Jump up, letting the dumbbells hang at your sides.

• Reverse and repeat, adding an optional push-up during your plank!

DB Burpees w/ Jump Squat

• Start in a hanging hollow body hold.

• Lift your legs up as high as you can and off to one side. 

• Keep tension in the shoulders by lightly pulling on the bar.

Hanging Revolved Leg Lifts

• 1 REP IS 1 REGULAR AND 1 DIAMOND

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Hug your elbows in tight as you do a diamond push-up.

• Walk hands out to shoulder distance apart and do a regular push-up.

Diamond to Regular Push-Up

Circuit 1

• Start with your foot on the box.

• Drive the other knee up and off the floor, exploding off the foot on the box.

• Arm movement is KEY for this one! Find a rhythm!

Box Knee Drives - LEFT

Box Knee Drives - RIGHT

• 1 REP IS 1 FROG HOP AND 1 SIDE PLANK

• Make sure your dumbbells are shoulder distance apart.

• Hop the feet around the hands and immediately hop back.

• Draw the dumbbell up and across your chest, extending it fully over the shoulder.

• Make sure to not bring the dumbbell behind your shoulder!!

DB Frog Hops to Side Plank

• Start with hands on the box shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

• Crunch each knee in one at a time when you lift.

Box Tricep Dips to Knee Drives

Circuit 2

• 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

MODIFICATION: Step the feet forward one at a time, instead of hopping.

• Keep your hands pressing down firmly into the floor.

• You want your feet to come outside the hand and as far forward as possible.

Lizard Switches

• Do 10 PULL-UPS or until failure 🔥

• Grip the bar with palms facing out.

• Pull yourself up until your chin gets to the top of the bar.

• Squeeze your elbows IN.

Pull-Ups

Circuit 3

Do this cool-down after your full body workouts!

• Do 40 seconds per side!

• Step outside the foot and turn the toe outwards.

• Roll to the pinky edge of the foot to open the hip.

• Optional to bend the back knee and bind with the foot.

• You can place your hand on a yoga block to make the bind more accessible.

Low Lunge Quad Stretch

• Do 40 seconds per side!

• Keep your hips above the knee on the ground.

• Energetically draw the hop of the straight leg back and extend the spine forward.

• Relax your neck and shoulders and fold forward.

Half Splits

• Keek hips above the knees.

• Walk your arms forward to lengthen, while dipping the chest down and opening the shoulders.

Puppy Pose

• Step the foot outside the other leg. 

• Twist toward the outside of the best leg, wrapping the arm around your leg.

• Lightly pull to open the hip.

Half Lord of the Fishes

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W8/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!

W8/D1 Full Body Circuit

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