Name: Playbook - The Fit Green Goddess - Full body 💥
Uploaded: 2023-04-01T11:08:04.516Z
Duration: 65 min
Description: 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! 🙈

Mary

First workout back since twisting my ankle. Killed it! Though I did think 3 rounds was more than sufficient for this workout.

For todays total body workout, you will definitely need a big bottle of water!! This one had me soaked!


Here’s what you need:
❌pull up bar
❌Barbell 
❌mat 
❌heavy dumbbells 
❌another heavy dumbbell (just one) medicine ball
❌box or bench

Start this round with 1/4 mile on treadmill
Find weights that you can do 10 reps for deadlift, chest press, goblets and sit ups. 


1. Barbell deadlift
2. Chest press on the floor
3. Goblet squats
4. Med 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

Conventional deadlift

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge 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

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up

Round one

Start this round with 1 minute jump rope

Round two you’ll need:
❌Dumbbells 2-3 sets
❌Pull-up bar
❌Bench
❌Jump rope

1. Chin ups
2. Dumbbell reverse lunges
3. Arnold press
4. Alternating step ups

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Round two

Round three you’ll need:

❌Bench or box
❌Mini loop band
❌Dumbbells
❌Heavy medicine ball

1.heavy ball slam 
2.banded glute raise- heel on bench or box
3.standing bicep curls
4.decline push up

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Begin with your hands on dumbbell and feet elevated on a bench
- Lower chest towards the ground
- Extend elbows to push back up

Dumbbell decline push ups

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

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.

Kettlebells + Dumbbells (full body)

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!

Full body 💥

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