Name: Playbook - The Fit Green Goddess - Hello Burn!
Uploaded: 2023-04-01T11:08:04.497Z
Duration: 60 min
Description: Hello Burn!

Lets tear it up!!!
Abs! Glutes! Back! Cardio! More!

Starting with core! You will need: a medicine ball (10lbs) and a medicine ball (heavier)

🎃 Mountain climbers- 40
🎃 Bent knee crunches- 30
🎃 Russian twists-20
🎃 Med ball pass from shin to hands- 10

- 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

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

Bent knee reach crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- lay on your back, knees bent like a table 
- Hold medicine ball with shins.
- sit up and take the ball and lay down with the ball straight back behind you. 
-bring med ball back to shin. Lay Down and repeat

Medicine ball pass sit up

Round one

Go heavy! Rep range is 8-10 reps.
We are doing 4 rounds here.

🎃 barbell deadlift
🎃 chin up (assisted is fine)
🎃 seated dumbbell shoulder press
🎃 box jumps

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

Deadlift

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

Chin ups

Round two

You will need:
Heavy dumbbell + bench
Moderate dumbbell
2 lighter dumbbells (7.5-10lbs)

🎃 goblet squat
🎃 1 arm row
🎃 static side lateral raise

- 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

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Single arm standing side laterals

Round three

Hello Burn!

Full Body Strength

Amazing workout!  Challenging but felt awesome when I finished!

Patty

Total Body Slam!

Upper +  Lower +  Conditioning

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

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!

Hello Burn!

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