Name: Playbook - The Fit Green Goddess - Full Body
Uploaded: 2023-04-01T11:08:04.512Z
Duration: 57 min
Description: Full Body

FULL BODY WORKOUT

This is a great one! CRUSH it, friends!

You will need: 
👉🏻Treadmill
👉🏻Barbell
👉🏻Dumbbells (moderate)
👉🏻Leg curl machine
👉🏻Bench with incline
👉🏻Dumbbell (heavy) (1)
👉🏻pull up bar
👉🏻Cables
👉🏻Rope attachment

👉🏻Start this round with 1/2 mile on the treadmill.
👉🏻All reps are 8, except bent knee sit up. That means you are challenging yourself and going heavier!

1. Barbell Squats -
2. Kettlebell Row (2 KB) -
3. Dumbbell Shoulder Press -
4. Bent knee sit up -

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell  rows

- Start by sitting with the dumbbells at your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated dumbbell shoulder press

- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can

Bent knee  crunch

Round one

👉🏻Start this round with box jumps- 10 reps

1. Seated leg curl -
2. Dumbbell Incline Chest Press-
3. dumbbell (2) tricep extension (lay on bench)
4. Windshield wipers (follow video)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

hamstring leg curl

- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell incline chest press

- Laying on a bench. Arms extended straight up
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

-Lay on your back, arms straight out to the sides palms down
-Legs straight up, lower them to one side, while keeping upper back and arms on the floor. 
-Rotate to the other side with legs

windshield wipers

Round Two

👉🏻Start this round with a kettlebell swing: 12 reps HEAVY!

1. RDL -10 reps
2. Chin up - AMAYCD
3. Push up - 10 reps
4. Reverse Fly - 12 reps
5. Rope Crunch - 10 reps

- With a kettlebell in each hand perform a single leg RDL
- As you stand upright raise your knee to the front
- Work back and forth

Kettlebell RDL into leg lift (double)

- 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

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

Push up

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

Round Three

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.

Mary

Kettlebells + Dumbbells (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

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