Name: Playbook - The Fit Green Goddess - Another full body
Uploaded: 2023-04-01T11:08:04.525Z
Duration: 61 min
Description: Another full body

The title was a little deceptive since it was more upper body than legs. It crushed me though I only has time for 3 sets of each. I really don’t think I have any business doing incline (or were those decline) push-ups. In the first set I just did pushups on my knees and added the knee to elbow exercise from the bench which gave me a great stretch. The second set up push-ups I did off the bench with my hands on heavy weights. It looked pathetic since I could not get down far. Something to work on!

Mary

Yes, another full body workout coming to you! Summer for me is hectic with my daughter out of school! 
I’m sure most of you mamas  are in the same situation. That means we have to maximize our time. I feel like 4 full body workouts a week will hit every body part and if you happen to miss a day- it’s okay… because you’ve done the other full body workouts!

You will need:
🔅Lat pull down cable or resistance band
🔅dumbbells ( heavier and lighter)
🔅medicine ball
🔅bench or box

(Giant set)
Make sure you are using weights that are challenging you. Be mindful of your form, and breathing.  Each round you should aim to go a little heavier.


1. Wide grip lat pull down: 
12 reps

2. Elevated push-up + knee drive:
6-10 reps


3. Side plank / dumbbell pull through:
8-10 reps

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Perform a push-up with your hands on the floor or on kettlebells. Your feet on a bench or box.
- Bring one knee towards your  elbow. 
- Repeat..
- Bring your head down
- Alternate side after each push-up

Incline push up to switching knee tuck

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank with dumbbell reach through

Round one: 4

Giant set. 12 reps

1. Stiff arm pull down
2. Z-press
3. Bird dog with dumbbell

*NOTES:
When you set up this round of exercises…
🔅stiff arm pull downs- you can use a rope or a straight bar at your cable machine either one is fine. Pay attention to your posture and form. Make sure shoulders stay locked down and back, engaging your lats.
🔅 Z press- sitting upright, abs pulled in shoulders back + back is straight. When starting this exercise you want to start right at your shoulders. Press up + lock out above + over your head.
🔅Bird dogs- You should feel these in your core + glutes.

- With the pulley set high on the rack
- Pull the rope down and backback engaging your mid to lower lats. 
- Slowly reverse the movement back to starting position

Cable standing rope pull down

- In a seated position in the floor with legs wide and straight,barbell in hands
- Elbows bent to 90 degrees
- Straighten elbows pressing barbell overhead 
- Lower back to starting position with control. Keep abs locked in and back straight.

Barbell seated shoulder press

- Start on your hands and knees 
- Elevate one arm (with dumbbell) and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog with dumbbell

Round two: 4

(Giant set) 10-12 reps
You will need:
🔅weighted medicine ball
🔅Lat pull cable (close grip) 
🔅Kettlebell or dumbbell

1. Close grip low cable row

2. Medicine ball chest pass- explosive

3. Kneeling 1 arm shoulder press

- Grip the V-bar with a neutral grip
- seated, sit upright and legs wide feet planted flat. 
- Pull the V-bar back toward your belly button
- Return the V-bar to starting position with control

close grip row - from lat pulldown station

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- From the half kneeling position perform a single arm kettlebell press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides

KB half kneeling shoulder press

Round three: 4

(Giant set)
You will need
🔅dumbbells (moderate)
🔅kettlebell (light to moderate)
🔅bench or box

1. dumbbell alternating bent over row

2. kneeling side lateral raise

3. Incline push up

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Kneeling side lateral raise

- Start with your hands on a box or bench. 
-*optional- feet up as shown in video.
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Round four: 4

Another full body

Full Body Strength

Amazing workout!  Challenging but felt awesome when I finished!

Patty

Total Body Slam!

Upper +  Lower +  Conditioning

Hello Burn!

Total Body Ripper

Great combination of core, strength and stretching. Normally I don’t life doing four sets but I didn’t get bored with this one. It went quickly especially since I didn’t have to move far to get what I needed for an exercise. One note - in round three it should say kettlebell sumo squat not db.

Kettlebells + Dumbbells (full body)

Full Body

I thought it was a bit repetitive from what we did before until I realized that I did this workout already a few days ago! 🙈

First workout back since twisting my ankle. Killed it! Though I did think 3 rounds was more than sufficient for this workout.

Full body 💥

Full body

Giovanna

Full Body #2

Happy

Great. Loved the warm up suggestions. Since I went to the driving range beforehand I skipped it but it would be good for another day when I don’t have the chance to do anything before I get to the gym. My left shoulder was a bit sore when I did the dips so I went lighter on the last round of shoulder exercises. Demos were also very helpful!

Another full body

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