Name: Playbook - Ashley Ta - Full body dumbbells only
Uploaded: 2024-03-11T12:47:27.098Z
Duration: 45 min
Description: Full body dumbbells only

Jessica

Loved this workout!! Ashley ALWAYS delivers a great workout! 👏🏻🔥

Tabitha

Lexi Cummings

- Using a light/medium dumbbell, hold it between both hands.
- Just as you would do a jumping Jack, jump your feet out and together while pushing the dumbbell up in the air above your head, and back down.
- Increase speed as you feel comfortable

Dumbbell jacks

- Using a set of medium dumbbells, stand in a wide squat stance (further than shoulder width).
- Squatting down so your arms stay straight, your chest stays up and your back is straight, touch the weights as low as you can (you don’t need to touch the ground if you can’t).
- Curl the weights up towards your shoulders as you press up to a standing position and shoulder press the dumbbells with a neutral grip (palms facing inward).

Wide squat to shoulder press

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward driving your knee forward and up
- Focus on slow movements, this will test your stability (helps to focus your eyes on a spot on the ground in front of you to keep your balance).
- As you drive your knee, focus on a tight core.
- Switch legs and repeat

Curtsy lunge w/ knee to chest

- Using light dumbbells (I’m using 5’s),
- Slightly bend at your hips so your back is flat.
- Holding a dumbbell in each hand down by your side, row them up towards your arm pits, really focusing on that mind/muscles connection to your lats.
- lower your arms back down and raise your arms forward, so your palms are facing down to the ground as you raise them up.

That is one rep

Dumbbell row to bent over front raise

-Using your medium dumbbells, sit on the floor with your back straight and legs extended straight out (you can have them in a V shape)
- Press both dumbbells overhead
- lower them down together until they reach your ear level, and push them back up so they meet at the top
** This may look like just a shoulder workout, but trust me, keep your back straight and engage that core throughout the movement

Floor seated shoulder press

Start resting on all fours with a medium-weight dumbbell — (10 pounds is a good starting point) on the left side of your body.
With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
(You can modify this by remaining on your knees).
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve.

grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as one rep.

Dumbbell pull throughs

Placing a kettle bell, or really any object (if at home, maybe a tissue box if you don’t have a kettle bell) in front of you, start in a push up position (you can absolutely modify this by doing this on your knees).
Perform a push up and when you come back up, use one arm to tap the object.
That’s one rep.

Do another push up and reach out with the opposite arm, that’s rep two.

Push up taps

Full body dumbbells only

Full body

Full body Friday

Haven’t been working out due to a variety of reasons - physical and mental - but this was a great welcome back!!

Full body dumbbells only

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