Name: Playbook - Amanda Edell - Dumbell Total Body BURNER
Uploaded: 2021-01-18T11:49:26.581Z
Duration: 45 min
Description: Dumbell Total Body BURNER

Terri

Cakhuette

Jerecia

Train your arms, legs, glutes, & core while scorching calories in this metobolic strength training workout!

* Dumbells needed.

• In this workout, we will alternate between three excercies in one set- A lower body exercise, an upper body exercise and a core/metabolic exercise. 

•A rep is the number of times you perform a specific exercise, and a set, in this case, the "rounds" represents the number of cycles of reps that you complete.

• Feet should be shoulder length apart 
• Keep the toes slightly pointed out
• Always think about pushing your knees out as you lower yourself down into a squat. (Think about trying to sit your butt back onto a chair! )
• Lower yourself down to about ninty degrees, stand back up by squeezing forward through your hips and glutes. 
• That's one full rep! 🙌🏽 Now repeat.

DB Goblet Squat

• Hold on DB in one hand with your palm facing down. 
•Bend your knees and allow your chest and arm to drop forward toward the ground.  
• Raise your elbow up first and then bring the DB up quickly toward the ceiling. 
Trainers tip: Think about trying to punch through the roof with the DB. This movement should be quick and powerful.)
• Once the dumbbell is up with your elbow fully extended, and your legs straight, lower the dumbbell back down to the ears and then bend your knees. Then allow the chest and arm to drop back down the ground again. 

That's one full rep.

DB snatch

* This is a fast paced plyometrics movement similar to a squat jump. 
• Stand with you feet together. 
• A dumbell should be held down in the middle with both hands, arms fully extended not bent. 
•Allow both feet to drop out at the same time towards the side as the hips move back. 
•Lower the DB toward the ground at the same time the hips move back. 
• Jump up allowing the feet to come back together as you stand up tall. 

That's one rep.

In/out drops

Set 1: Squat, snatch & In/out drops

Stand with your feet together and the dumbbells at your side. Step back with one foot allowing your knee to drop close to the ground. Bend both knees at the same time. When the knee gets close to the ground, raise your body up and bring both feet back together. Then do a curl with both dumbbells. Alternate, bringing the other knee down to the ground. Continue until reps are complete.

Reverse lunges with bicep curl

Stand with your knees slightly bent with the palms
facing in allowing the DB's to face your legs. Raise your elbows up toward your ears in a V like motion at the same tkme. Lower the dumbbells back down to the front of your legs in a slow and controlled manner. That's one rep!

High pull with DB

Stand up with DB's at your side. Hinge at the hips allowing your chest to come parallel to the ground. You should be facing/looking at the ground. Staying in this bent over position, with your gaze at the ground, bring the DB's up to your side with both thumbs up. Pinch your shoulder blades in the back together. Lower your arms slow and controlled back down toward the ground. That's one rep!

Bent over reverse flys

Set 2: Reverse lunges, high pull and reverse flys

Single Leg RDL

Normal push-ups, hands should be lower than your ears and right in front of your shoulders. Keep your core tight and lower your body down in one swift motion.  Lower down and alow your nose to touch the ground. Then exhale as you push away from the ground. That's one rep!

Push-ups

While lying with your back flat on the ground and your knees bent, lift your toes and keep contact with the ground in your heels. Squeeze your butt and lift your hips toward the ceiling. Then lower your hips and your butt back down to the ground. Keep your arms flat by your side. That's one rep!

Bridges

Set 3: SL RDL, push-ups and bridges

Start in a plank position on your forearms. Raise yourself up to your hands by leading with one arm first and then followed by the other. Lower yourself back down to your forearms using the same hand that you came up with. Alternate arms for the designated time. Make sure you keep your hips from moving as much as possible.

Up/down planks

Dumbell is optional. The slower you go here the better!

Russian twists

Up down planks and Russian twists

Dumbell Total Body BURNER

Carrie

Anna Mikhitan-Feldman

DB total body BURNER ✊🏽👑🔥💪🏽💪🏽💪🏽🔥🔥🔥🔥🔥☺️👀👀🔥🔥

Maria

All about ABS

Leg day with a TWIST! Heavy lifts, compounds, and plyos all in one! Get ready to sweat!
🍑💦💦💪🏽💪🏽

ALL ABOUT ABS 2.0‼️‼️🔥🔥🔥 Get ready for your Core to be set on FIRE! This ones a burner ya’ll 🙌🏽🙌🏽🙌🏽👌🏽👌🏽👌🏽

Rita

Sadi Sadi

Mani

KETTLEBELL TOTAL BODY GRIND

Cardio MIX-a-LOT 🏃🏽‍♀️💪🏽🔥

Booty ACTIVATED! ⚡️

Awesome. Thanks! I like this one and the total body workouts that u posted before and outdoor stuff is cool too.

Dumbell Total Body BURNER

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