Name: Playbook - Emily Samuel - FULL BODY SHRED 🥵🥵
Uploaded: 2023-10-08T00:13:31.794Z
Duration: 40 min
Description: FULL BODY SHRED 🥵🥵

Antonia

Michelle

Lisa Greg-uanseru

Josie

Caitlin

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Jumping jacks

Activation / warm up

Start out by completing 20 reps of everything on the first round, decrease the reps by 2 each round until you get down to 2 reps ..

Example (20 reps of all exercises, 18 reps of all exercises, 16 reps.. etc until you get down to 2 reps of everything

(Total of 10 rounds)

- Stand shoulder width apart
- Place your hands on the floor 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 your hands over your head

Burpee

- Put a band above your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats (with band)

Complete a reverse lunge 
Straight into a curtsy lunge

Reverse lunge + curtsy lunge (BODYWEIGHT)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start with your hands on the floor 
- Bend at the elbows to come down 
- Come down as slow as you can

slow negative push ups

- 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

20-2 ladder workout

Complete 2 jumping jacks/ then tap you knee to your hands, bring back down before hopping and connecting your other knee to your hand.

2 jumping jacks + 2 high knees

Complete a burpee without the jump, grab your dumbbells and complete 2 1/2 squats before lowering the dumbbells and doing another burpee

Burpee + 2 pulse squats (weighted)

Complete a deadlift with your dumbbells, rip the dumbbells up so they’re by your shoulders, then complete a squat before lowering the dumbbells back down to do your deadlift

DB deadlift into a squat

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- once it’s back down to your sides, raise your dumbbells laterally to the sides with a soft bend in the elbow

DB hammer curl to lateral raise

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

In a plank position, pull the dumbbell using your opposite hand to the same side. Continue to alternate

DB pull through

FULL BODY TABATA

FULL BODY SHRED 🥵🥵

SUMMER BODY SHRED 🥵

I love this workout! It’s perfect when I’m short on time but want something that kicks my butt…but in a friendly way ; )

One round or two of the high intensity.  I’m assumed 1 the way it was marked.  But not 24 minutes. Others wise perfect for getting my heart going.

Blaik

Maria

24 min FULL BODY HIIT 
(W/ dumbbells)

Mailin

QUICK HIIT (BODYWEIGHT)
18 mins

This one was amazing not sure why it didn't let me put 5 starts but def 5 start short and so effective!!

FULL BODY HIIT

I was only able to finish 3 sets since I’m having trouble getting back my stamina after getting mild COVID. This one’s a killer though, thank you for the push! 🥵

FULL BODY SHRED 🥵🥵

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