Name: Playbook - Amber Cunningham - THURSDAY - 15-30 DB Full Body Circuit 💪
Uploaded: 2023-04-17T13:50:28.672Z
Duration: 20 min
Description: THURSDAY - 15-30 DB Full Body Circuit 💪

I really had to dig deep to get that last set finished. Great workout that hits everything and cardio too. Wow! It’s like I’m in an Inspire class again. Miss you!

Kathie

Do 15 reps of the 1st exercise and then do the 2nd exercise for 30 seconds. Repeat for 2-3 sets of each. Then, move on to the next 2 exercises and repeat the format.

Stand with feet wider than shoulder width apart and hold dumbbells in each hand. Squat down to your comfort level (trying to reach dumbbells towards the ground), then stand back up, squeezing the glutes and quadriceps. Repeat for 15 reps.

DB Wide Squats

Perform speed skaters back and forth for 30 seconds. Get as many reps as possible.

Skaters

Get into a high plank position with hands on a set of dumbbells. Perform push ups either modified on your knees or regular up on your toes.

DB Push Ups

Get into a high plank position with hands on a set of dumbbells. Drive the knee in and across the body, alternating legs for 5 reps each. Then drive the knee outside to the knee, alternating legs for 5 reps each. Then drive the knee straight in towards the chest, alternating legs for 5 reps each. Continue for 30 seconds.

3 Position Mountain Climbers

Stand, holding dumbbells in each hand and hinge forward with a flat back. Row dumbbells up with a reverse grip, squeezing the back muscles, then slowly release.

DB Bent Over Reverse Grip Row

Start in a lunge position, then either hop up or step up and switch to the opposite leg. Get as many reps as possible in 30 seconds.

Switch Lunges

Stand holding dumbbells at shoulder height level. Press weights up and overhead, then slowly lower back down.

DB Overhead Shoulder Press

Stand with feet slightly wider than shoulder width apart. Squat down and either hop up or stand and rise up on your toes. Do what’s best for your body!

Jump Squats or Squat to Toe Raise

Stand, holding dumbbells in each hand. Perform a regular bicep curl, lifting weights up towards the shoulder, then turn palms to face inward with thumbs up, and slowly lower back down.

DB Twisting Bicep Curl

Stand with feet wider than shoulder width apart and turn to the side to perform a lunge, reaching down towards the ground. Then turn the other direction and perform another lunge. You can step or hop in between.

Hit the Floor

Get into a crab position with hands on a set of dumbbells and hips lifted all the way up. Slowly lower hips as you perform a tricep dip with your arms, then shoot the hips back up as you extend the arms.

DB Crab Dips 🦀

Stand and hold dumbbells in each hand. Squat down and place dumbbells on the ground as you extend back to a plank. Then, either step or hop back up to your starting position. Get as many reps as possible in the 30 seconds.

THURSDAY - 15-30 DB Full Body Circuit 💪

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