Name: Playbook - The Fit Green Goddess - Feeling fine friday
Uploaded: 2023-04-01T11:08:04.531Z
Duration: 61 min
Description: Feeling fine friday

Giovanna

For the banded flies I used the machine instead. What is the difference? Also I used a band to support my hips when I did the push-ups. It enabled me to do more with better form.

Mary

For this work out you will be outdoors! Get ready to get hot sweaty and feel incredible.

You will need:
☀️Resistance bands - a few different.
☀️Medicine ball
☀️KB- or Heavy DB
☀️Box or stairs to jump on
☀️ Jump Rope

🔅mountain climbers 
🔅banded squat press
🔅kettlebell front rack squat 
🔅ball slam

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Push your hips back as you come down 
- Keep the band under your feet and above shoulder height 
- Press the bamd up at the top of the squat

Banded squat press

- With one kettlebell in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

KB front rack squats

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Round one: 3

🔅 jump rope
🔅Kettlebell half kneeling shoulder press
🔅resistance band fly

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

Kettlebell half kneeling shoulder press

Resistance band fly

Round two: 3

🔅Box jumps 
🔅kettlebell single arm row
🔅sit up with Swiss ball
🔅decline push up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell single arm row

-Place a Swiss ball between your knees.
-hands behind your head. Chin up.
-sit up until elbows meet your knees.

Sit up

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Feeling fine friday

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