Name: Playbook - Sophia Panella - 30 min Full Body
Uploaded: 2025-03-07T18:13:40.774Z
Duration: 30 min
Description: 30 min Full Body

Such a good sweat!!! Needed something quick and this was perfect!

Jaima

I’m obsessed!!!! Finally have more things to incorporate into my workouts.

Molli Majors

loved it! 🔥 the functional movements are my fav

Tatum

maggie

A good challenge especially for my first workout after a few months and I love the app! I had to make a few modifications along the way like dropping weights or going on my forearms, might be nice to add modification options into the app

Annie

Quick + sweaty full body!! Perfect for your follicular phase

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Keep your chest up and hold dumbbell at your shoulder
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up and press the dumbbell up at the same time
- Lower back to the initial position 
- Switch legs and repeat
- Reps are per side

Dumbbell reverse lunge w/ knee lift

- Stand straight keeping spine neutral and core engaged 
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alternating shoulder press

- From a high plank
- Using your core
- Alternate kicking your leg back then down to your elbows
- Reps are per side

High plank knee ups

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side
- Reps are per side

Extended bicycle crunch

30 min Full Body

such a good leg day loved this one 🙌🏽

Maddie

Full Heavy Leg Day

Chaeli

Holy shit the hip thrusts at the end🥵 thank you💪🏼🫶🏼

Rylee

Muscle Mommy Leg Day

Heavy Leg Day

Mikayla

Claudia

Gabi

Full Upper Body

Erin Bergner

Just what I needed to point me in the right direction🫶🏼 felt the pain for sure & felt it after a couple days!!! This will be a staple workout for me now. Thank youuuu🩷

Justine

This one had me SWEATING in the best way!

Rachel

Full Lower Body

Started at a new gym today, and this def helped me not walk in circles the whole time !

Katie

Sara

took my boyfriend through this full body and he was sweating more than me!! loved it 🔥

perfect full body for when you don’t have too much time but still want a good workout!

Quick Full Body

Courtney Ritter

it was my first workout using the app!! this is helping me feel more
motivated and comfortable in the gym!! goals here i come 💅🏻

Full Upper Body + Core

This was my first workout on the app! I’ve been following you for a while and you inspired me to get off hormonal birth control in the beginning of 2023 and I just got my oura ring a few months ago and am so excited to start cycle syncing my workouts in 2024! 🤩

abbie morrison

One of the best upper body workouts I’ve ever done!

Quad Focused Leg Day

One of the best programmed leg workouts I’ve done!

This kept me focused the entire workout. The rest timer is amazing! All I had trouble with was finding the right workout mix!! Thank you so much.

30 min Full Body

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