Name: Playbook - The Fit Green Goddess - Full body
Uploaded: 2023-04-01T11:08:04.521Z
Duration: 61 min
Description: Full body

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

Decline push up

Round three:3 rounds

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)

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 💥

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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