Name: Playbook - The Fit Green Goddess - Total Body Slam!
Uploaded: 2023-04-01T11:08:04.484Z
Duration: 65 min
Description: Total Body Slam!

Amazing workout!  Challenging but felt awesome when I finished!

Patty

2 minutes run
1 minute walk

Repeat 10 times

Treadmill

Warm up round

You only need a barbell for the first round.
Make sure you look through each move before you decide on the weight of your barbell. 
If the barbell alone is not enough weight for you, add some light plates.

❄️ ALL sets are 10 reps

1. Front squat
2. Bent over row
3. Reverse lunge
4. Shoulder press
5. Deadlift
6. Bicep curl

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Round one

For round two you will set up the following rotation stations starting with
👉🏼Bosu
👉🏼kettle bell
👉🏼dumbbells. Make sure they are light 👉🏼medicine slam ball 20 pounds or more 
👉🏼plate from the barbell squat rack that should be 15 pounds to 25

A little tip
To save you some time and aggravation in the gym

A word about round two

- Stand shoulder width apart
- Place your hands on the BOSU  in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring the Bosu over your head

Burpee with a bosu

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Perform jumping jacks with light dumbbells in your hands
- Increase speed as you feel comfortable

Dumbbell jacks

- 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 legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

Round two

For around three you are going to need a set of dumbbells. Look over the exercises to make sure that the dumbbells you choose are the dumbbells that you can do for every single move listed below if not, you can grab two sets or three sets of dumbbells to make the work out more efficient for you. Just make sure everything you need is close by so that you go nonstop.

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

This workout kicked my 🍑!

Let’s crush this week before the chaos of the holidays begins!!! 
❤️

About this workout!

Round three

Total Body Slam!

Full Body Strength

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 💥

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 Slam!

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