Name: Playbook - Amber Cunningham - WEDNESDAY - Dumbbell Full Body Circuit 💪 Good sweat! 😅
Uploaded: 2023-04-17T13:50:28.694Z
Duration: 30 min
Description: WEDNESDAY - Dumbbell Full Body Circuit 💪 Good sweat! 😅

Set your watch for 2 minutes. Do 15 reps of the 1st exercise, then do as many reps as possible for the 2nd exercise until the 2 minutes is complete. Rest for 30 seconds and repeat for a second set. Then, move on to the next 2 exercises and repeat the same format. This is one of my favorites! Enjoy! 😅

In a v-sit position, slightly leaning back so your abs are engaged, press dumbbells up and over the chest.

V-Sit with DB Chest Press

In a low or high plank position, alternate hopping or stepping feet to the right, center and left. Be sure to keep a pelvic tilt so you don’t arch your back and you keep your abs engaged.

Plank Lateral Hop or Step

Holding dumbbells in each hand, perform a bicep curl, then bring dumbbells up to a half press. Lower back down and repeat.

DB Bent Over Row to Half Press

Holding one or two dumbbells, squat down and pulse for 8 counts. Stand and squeeze glutes. Repeat!

DB Squat Pulse

Place a loop band around the thighs. Kneeling on all fours, lift your leg up and over, keeping heel up towards the ceiling and toe pointed towards the floor. Squeeze the glute as you lift the leg up and over. Complete 15 reps on each side. Pulse for another 15 reps for more of a challenge!

Loop Band Up/Over Glute Lift

Place loop band around ankles. Stand and keep constant tension on the band. Alternate bringing foot back towards the corner of the room on each side and then squat down to perform a burpee. Repeat step back and burpee.

Loop Band Pulse with Burpee

In lunge position, using one dumbbell, perform a single arm concentration curl. Complete 15 reps on each side.

Static Lunge with Concentration Bicep Curl

Place dumbbell in one hand. Perform a single arm swing by pushing hips back and then thrusting forward squeezing the glutes, swinging the weight up to eye level and switching to the opposite hand.

DB Alternating Swings

In a bridge position with hips in full extension and glutes engaged, start with dumbbells held right above the shoulders and bend arms back to a 90 degree bend, then press back up to the starting position contracting the triceps.

Bridge to DB Tricep Extension

In a crab position, place hands on dumbbells, swoop back bringing hips between the arms, drawing the belly button to spine. Then, swoop back up to the crab position, contracting the glutes and hamstrings. Repeat.

DB Crab Swoop Through

In a v-sit position, lean back so the abs are contracted. Alternate bringing your elbow to the opposite knee, contracting the oblique.

V-Sit Bicycle Crunch

In a supine position, place arms over your head. Lift your upper body as you bring one leg up, chopping arms to the outside of the leg and contracting your abs. Alternate sides.

WEDNESDAY - Dumbbell Full Body Circuit 💪 Good sweat! 😅

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