Name: Playbook - Shaina Fata - W8/D5 Full Body
Uploaded: 2024-04-26T21:22:15.797Z
Duration: 45 min
Description: W8/D5 Full Body

EQUIPMENT
• Kettlebell 
• Dumbbells
• Sliders or Equivalent (for hamstring curls)
• Plyo Box

Full Body FIRE today 😝🔥. This one is longer but will go by quickly! You have 3 circuits today that you’ll do for 3 full rounds each. Good luck and don’t forget to warm up 💪🏾!

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

Jumping Jacks

• Bring feet wide with soft knees and extend arms out to your sides.

• Crossover the body and tap your opposite foot.

Wide Leg Crossover Taps

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

Side Lunge Slides

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• Keep your inner thighs and core tight.

• Press firmly in to your bottom palm as you twist.

Lunge Twist

• 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

• 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

• 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 Explosive Knee Drives - LEFT

Box Explosive Knee Drives - RIGHT

• MODIFICATION: use sliders on the floor or socks on a hardwood floor. OR lay down on your belly with a dumbbell between your feet and curl up. 

• Start laying down on your back with your heels on the sliding object.

• Lift your hips up off the ground & draw the shoulders back to get a little more lift.

• Squeeze glutes to keep hips up as you curl the legs in & out.

Bridge Sliding Hamstring Curls

CIRCUIT 1

• Bring your feet wide and hinge at the hips to lean forward.

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

• Pull the dumbbells up one at a time, keeping your elbows close to your body.

• Engage your lats as you pull up.

• Lower down in a controlled motion.

Wide Leg DB Alternating Bent Over Rows

• MODIFICATION: put your knees down when you do your push-up

• keep your elbows hugged into your sides tight!

• your core should be engaged & tailbone drawn back

Walking Push-Ups

• 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.

Box Tricep Dips

CIRCUIT 2

• 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 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

• 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 3

W8/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

Samantha

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

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

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W8/D5 Full Body

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