Name: Playbook - The Fit Green Goddess - Total Body Ripper
Uploaded: 2023-04-01T11:08:04.501Z
Duration: 57 min
Description: Total Body Ripper

🎄 hey you guys! It’s almost here! How are you holding up? I hope your making time for yourself. 

🎄One thing we don’t do in my tribe is make excuses! Even if you have 20 minutes, you can do something!!

🎄I did this workout just about 2 hours ago and it felt amazing!  

🎄For this workout you’ll want to go heavier than normal. Remember… weight training workouts will burn calories for the next 24 hours. Cardio only burns calories while you’re doing it. 😣 don’t shoot the messenger!

2 rounds
👉🏼Quadruped wrist circles- 10 reps each way

👉🏼Quadruped wrist stretch side to side-20 reps total

👉🏼Kettlebell 1/2 kneeling halo- 8 reps alternating. Then switch knees and do 8 more alternating reps

👉🏼Band dislocations- 10 reps

👉🏼Band pull aparts—20 reps

- On all 4’s, your hands are should distance apart- fingers spread.
- imagine your shoulders are drawing circles. Your whole body circles around your hands.
- the more forward you can go, the better. Watch the video

Quadruped wrist circles

- On all 4’s, hand shoulder distance apart, but hands turned out fingers spread.
- lean whole body towards one side and lean body towards the other side.
-watch video

Quadruped wrist stretch (2)

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB kneeling halo

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Resistance band dislocates

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Warm up:

1. Alternating dumbbell reverse lunges
-20 reps

2. Deficit push-ups 
-8 reps

3. TRX row
-12 reps

- Begin by standing both feet next to each other. 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

reverse lunge

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

- Lean slightly forward placing more tension on your chest

Dips

Round one

1. Deep box squats- squat down to a low box or a step with risers
-12 reps

2. Dumbbell shoulder press
-10 reps

3. 1 arm kettlebell row
-10 reps each side 

4. Dumbbell tricep press- you’ll lay on a bench or the floor and put two dumbbells together. Arms locked straight and your dumbbells are above your chest. As they come down, they stay close to each other. Do not separate them.
-12 reps

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats to a low box

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Single arm dumbbell row

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to each other 
- Press the dumbbells back to the starting position

Dumbbell close grip press

Round two

1. Landmine deadlift
-12 reps

2. Stability ball hamstring curl
-12 reps

3. Side lateral raise ( shoulders) you’ll do one side at a time. 
-12 reps

4. Standing bicep curl
-12 reps

- Begin with the end of the landmine bar in your hands and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Stand with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls

Round three

Total Body Ripper

Full Body Strength

Amazing workout!  Challenging but felt awesome when I finished!

Patty

Total Body Slam!

Upper +  Lower +  Conditioning

Hello Burn!

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!

Total Body Ripper

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