Name: Playbook - The Fit Green Goddess - Full Body Strength
Uploaded: 2023-04-01T11:08:04.532Z
Duration: 55 min
Description: Full Body Strength

Mary

I’m definitely a big fan of total body workouts. There is nothing better than leaving the gym feeling WORKED- all over! As a busy mom, trainer, wife that cooks every single night for the family, and a business partner, you better believe that total body workouts are just what someone like me needs!

You will need:
👉🏻Squat Rack with a high bar to wrap a resistance band around
👉🏻Resistance band 
👉🏻Barbell
👉🏻Medicine ball
👉🏻Plate (a big one for jump squats)

Round One: 3 rounds 
1. Resistance Band Lat pull Down: 10 reps

2. Barbell Front Squat: 10 reps

3. Russian Twist: 30 reps

4. On / Off  jump squats: 15 reps

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Round one

You will need:
👉🏻Lat Pull Down cable
👉🏻Kettlebell (moderate weight- 25lbs or more) 
👉🏻Mat
👉🏻Plate from Squat Rack- 15 lbs or more

Round Two: 3 rounds 
1. Close Grip Lat Pull (VBar): 12 reps

2. Side Lunge With a Kettlebell: 10 reps on each side

3. 1-leg sit up: Foot in handle hole of Kettlebell:  10 reps each leg

4. Plate Ground To Sky: 10 reps

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

(V-bar)close grip lat pulldown

- Place your feet hip-width apart, and Kettlebell at the opposite side your lunging to
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90-degree angle as the kettlebell aims towards your front opposite toe.
- Keep the opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back into a standing tall position

Lateral lunge (1 kettlebell)

- Lying face up with 1 knee bent and your other leg straight
- place the bent knee foot through the kettlebell hole. 
- Curl head and shoulders off the floor engaging your core, hands behind your neck.
- Return to starting position under control

Sit up 1 leg bent

- Starting with a plate in two hands tilted and tip to touch the ground
- From the squat position pull plate up toward your shoulders and press over your head.
- Lower the dumbbell back to the ground and repeat the sequence on the opposite side

Plate Ground To Sky

Round Two

You will need:
👉🏻Moderate to Heavy kettlebell: 20 lbs or more
👉🏻Moderate to heavy dumbbell: 25 lbs. or more
👉🏻Box For Box Jumps
👉🏻Mat for side planks

Round Three: 3 rounds 
1. 1 Arm Kettlebell Row: 10 Reps

2. Single Leg RDL: 10 reps for each leg

3. Side Plank: 12 reps on each side

4. Box Jumps: 10 reps

- Support yourself using your opposite arm
- Row kettlebell to your hip while retracting your shoulder back

Single arm kettlebell row

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

- Keep your hand 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 crunches

- 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

Round Three

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

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

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!

Full Body Strength

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