Name: Playbook - Ashley Palmer Fitness - Dumbbell Only Full Body
Uploaded: 2024-05-06T02:56:41.839Z
Duration: 60 min
Description: Dumbbell Only Full Body

Another great full body day. I really loved this one. We are doing 4 super sets and ending with a super fun and challenging circuit!
Enjoy!

Jump on your treadmill, elliptical or other cardio machine and warm up on an incline walk for 10min

WARM UP- 10 minute Walk

- hold one dumbbell goblet style or up to chest level
- step one leg out keeping feet facing forward and hip width apart
- come down into squat position keeping both legs at a 90deg angle and drive back up

DB Standing Split Squat - 10x each side

- Stand in neutral position
- Lean forward slightly bringing weights to front/side of your hips
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises - alternate sides

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

DB Drag in Plank

Set #1

- Stand in a neutral position with dumbbells in hand and palms in a supinated position or palms facing up
- Keep the elbows and forearms pressed into your side as you curl
- Curl the weights up to the shoulders and back down

Narrow Curl

- Place a weighted plate, dumbbells or small step on the floor to elevate your heels.
- Make sure feet are narrow and toes are touching the floor
- Hold a weight up to the chest
- Squat down hinging the hips back and bringing legs down to 90deg or lower
- Stand back up and squeeze the glutes at the top of the move

Elevated Narrow Squat

- Lie down supine on the floor with legs up 
- Take one arm back behind the neck with the other arm extended down to the side
- Bring the elbow and opposing knee toward each other, extend back out, then reach to the opposing toe
- Do one side for allotted time then switch sides

Knee to Toe Cross Crunch - 10x each side

Set #2

- Bring weights out to side at a 90deg angle
- Lift booty up in bridge and extend one leg out straight
- Press weights up

Chest Press in Bridge

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Hold a single weight on one side with other arm extended out
- Crunch in the oblique bringing the weight down the side of the leg
- Repeat sides

Standing Side Bend - 15x each side

Set #3

- Start with weights in your hands with palms facing your body
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Stand in a neutral position 
- Grab a single dumbbell and hold it up to your chest
- Bring the weight around your head and back to chest level
- Press the weight straight out from the chest extending your arms straight then back to center
- repeat

Dumbbell Only Full Body

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