Name: Playbook - The Fit Green Goddess - Full Body #2
Uploaded: 2023-04-01T11:08:04.529Z
Duration: 60 min
Description: Full Body #2

Giovanna

Your Full Body Workout #2 of this week. I want. you to keep track of your weights and reps, along with your strength level. Pay attention to how you are feeling, and the signals your body gives you. 
These total body workouts are not easy, and if you are increasing the weights, you should definitely feel them.

👉🏻 You will need:

Round 1️⃣Barbell + Plates
Dumbbells (moderate)
Dumbbell (1 very heavy)
Stability Ball

Round 2️⃣
Jump Rope
Kettlebells (2) light
Dumbells (moderate + lighter)
Box or bench

Round 3️⃣
Dumbbells (2) Moderate
Pull-up bar or TRX
Box or bench for elevated hip thrust
dumbbells (light to moderate)
Cable with rope

👉🏻Start with a 1/4 mile walk, jog, or both. Just a way to get the d pumping into your muscles and loosen up. Take some time to foam roll 
👉🏻 all reps are 10. This shouldn't be easy. Increase weights every set. For example, if you barbell deadlift 95 pounds, the nest set should be 110 or 115 pounds for 10 reps.

1. Barbell Deadlift

2. Floor (straight leg) dumbbell chest press

3. Goblet squats (heavy dumbbell)

4. Stability ball sit up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

Round One

👉🏻 Start this round with Jump rope- 1 minute

1. Front Loaded Walking lunge (Follow video) 24 reps
2. Arnold Press- 8 reps (using heavy dumbbells) (seated)
3. Alternating Step-ups
4. Push-ups (you can do any form) make sure you are challenging yourself

-With two kettlebells in the front rack position perform walking lunges- Repeat for time or reps

KB front rack walking lunges

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Round Two

👉🏻 Start this round with Wall Balls: Grab a big medicine ball of 10 lbs. or more. do 12 reps
👉🏻AMAYCD- As many as you can do

1. Alternating dumbbell reverse lunge- 20 reps total
2. Chin ups-( you can use assistance if you need) AMAYCD
3. Alternating step ups- 20
4. Cable face pulls- 10

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Pull the cable towards your face with elbows flared outward

Face pulls

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

Round Three

Full Body #2

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.

Mary

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

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!

Another full body

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!

Full Body #2

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