Name: Playbook - YOGOSKENZ . - HOT FROM HANA 🌺 full body (bench & dumbbell)
Uploaded: 2024-02-23T05:28:35.441Z
Duration: 30 min
Description: HOT FROM HANA 🌺 full body (bench & dumbbell)

You’ll need a bench & a medium or heavy set of dumbbells (or both)! Took me exactly 25 minutes, 30 with a 5 min warm up. 
Each section focuses on a different muscle group. 

THE WORK: 
5 min warm up on your own 

ARMS
20 DD push ups (Down Dog)
10 bicep curl to military press 
10 bench DD push ups 
10 curl to press 
10 bench DD push ups 
Max bicep curls (til failure) 

LEGS
10 bench jumps 
30 sec malasana squat 
20 weighted squat jumps 
15 ea Bulgarian split squats no weight 
10 ea B. Split squats- weighted 
1 min bench squat hover 

CORE 
20 knee to tricep (40)
15 sit ups with weight 
15 bench tuck crunches 
Plank hold- 1 min

Down dog push ups

Bicep curl to Military Press

These will feel HEAVY. Try to go down to 90 degrees if you can. Breathe! You’re upside down haha. Feel free to lower the reps, the incline, or take breaks between reps.

Down Dog push ups// feet on bench

Bicep curl to military press

Inclined down dog push ups

Now burn out your biceps with doing as many reps as you can consecutively, without rests- til failure! Meaning you can’t curl them up anymore! Phew! You got this! Pump that iron baby! 🔥

Max Rep Bicep Curls

After your 10 reps, sit in a deep malasana squat for 30 seconds to feel the burn of intermittent stretching!

Bench Jumps / Malasana hold

I’m holding a 20lb dumbbell for reference.

Weighted squat jumps

15 each leg 
Bulgarian split squat means your back leg is elevated. 
Be sure to lock in your hip of your front leg to keep your hips square. Knee goes over toes. Push thru your whole foot. You should feel all your leg muscles!

Bulgarian Split Squats- NO weight

10 each leg
I’m holding 15lb in each hand for reference

Weighted Bulgarian Split Squats

Listen to the video so u know how to do this- 
Use the bench for depth reference- 
this should BURN SO BAD 😅

Hovering Squat Hold

Forearm plank 
Knee to triceps
Tapping both triceps = 1 rep

Forearm plank tri-taps

I’m holding a 15lb dumbbell for reference

Weighted Sit Ups

Extend your legs then curl your thighs to your chest 
Be sure to exhale as your extend your legs 
And keep that lower back in contact with the bench!

Bench Tuck Crunch

Try not to move AT ALL. Statue plank!! 

If one minute is too easy, go for two!

Forearm plank hols

HOT FROM HANA 🌺 full body (bench & dumbbell)

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Love this one for a good, intense, & quick leg workout

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Taylor

This is a great quick workout! I did 2 rounds and got sweaty and felt the burn!!

HOT FROM HANA 🌺 full body (bench & dumbbell)

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