Name: Playbook - Tiara Alise - Full Body 1
Uploaded: 2023-04-01T16:41:48.061Z
Duration: 60 min
Description: Full Body 1

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x.

If you feel dizzy or shortness, you may take a break longer than 2mins until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Lift the medicine ball and slam it to the ground. 
- Place your hands on the floor.
- Hop back bringing your body to the ground into plank position. 
- Hop forward landing into a squat position, lift the medicine ball back up and stand straight up. 
- Increase speed as you feel comfortable.

Burpees w/ medicine ball

- Kneel on the padded mat, holding a 5-10lb weight plate in your hands.
- Slowly and safely circle your head with the bell.
- Extend the weight plate in front of you as you bring one leg out into 90 degree angle, pressing your body forward. 
- Repeat the exercise on the other side. 
- Complete 7 reps on each side.

Kettlebell kneeling halo

- Perform a single jump squat.
- When you land, lunge forward, creating a 90 degree angle with your right leg.
- Lift your right leg and land into a lateral lunge. 
- Increase speed as you feel comfortable.
- Focus on full range of motion.

Jump squat to front lunge & side lunge (R)

Jump squat to front lunge & side lunge (L)

- Stand in a stable position.
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back.
- An 8kg kettlebell was used for this video.

Kettlebell around the world

- Start in an elbow plank position.
- Rotate your hips, twisting your torso and extend your arm to the ceiling.
- Keeping your back flat and your core engaged.
- Alternate to each side.
- Perform 10 on each side.