Name: Playbook - Brett Lundeen - Day 1- Dumbbell Program
Uploaded: 2024-03-11T22:07:57.559Z
Duration: 45 min
Description: Day 1- Dumbbell Program

Faron

Jonathan

Absolutely killer conditioning! Always love these workouts of yours 💪🏻🫡

Keith

Summer

John Paul

Workout 👇🏼

*Part 1: 8 min AMRAP ⏰ 
-50 jump ropes (singles)
- 8 DB thrusters 

Note- AMRAP= As Many Rounds As Possible. Complete both exercises for the given amount of reps. Both count as ONE round. Rest as little as you can between exercises. Rest 2-4 min before moving onto Part 2.

*Part 2: 8 min AMRAP
- 10 alternating DB snatches 
- 10 lateral burpees 

*Part 3: 8 min AMRAP
- 8 DB push presses
- 10 butterfly sit-ups 
- 12 air squats

Walkouts

Scorpion

Cat Camel

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

Seated hip Internal/ External rotation

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Warm up

Complete as many rounds as possible in 8 minutes.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Part 1- 8 min AMRAP

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

Lateral burpee

Part 2- 8 min AMRAP

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Butterfly sit up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Part 3: 8 min AMRAP

Day 1- Dumbbell Program

First time back in the gym in a long time, was a great welcome back workout!

Brutal friday sweat man. Needed that! Coach Brett brings the heat

Day 2- Dumbbell Program

This destroyed my legs. First leg day in 4.5 months 😬 Felt good!

Day 3- Dumbbell Program

This workouts are insane!!! Thanks for getting us ready for the summer

Day 4- Dumbbell Program

Man these DB workouts are brutal 😤😮‍💨🫡

Day 5- Dumbbell Program

Holy crap! This was freaking difficult, I love it! The finisher killed me! Yay

Day 6- Dumbbell Program

Painful 😮‍💨😮‍💨😮‍💨 great circuit!

Day 8- Dumbbell Program

Day 9- Dumbbell Program

Day 10- Dumbbell Program

Excellent conditioning. Nicely challenging throughout!

Day 11- Dumbbell Program

Fantastic sweat 😮‍💨 kicked my ass

Day 12- Dumbbell Program

Day 13- Dumbbell Program

Day 15- Dumbbell Program

Absolute burner of a workout 😮‍💨🫡

Day 16- Dumbbell Program

Day 17- Dumbbell Program

Day 18- Dumbbell Program

Day 19- Dumbbell Program

The volume DB superset workouts are some of my favorites. Love this program!

Day 20- Dumbbell Program

Day 22- Dumbbell Program

Day 23- Dumbbell Program

Day 24- Dumbbell Program

Day 25- Dumbbell Program

Day 26- Dumbbell Program

Day 27- Dumbbell Program

I probably go back to this routine too often, but I like it.

Really digging skiers/ snatch/squat routine.

Day 1- Dumbbell Program

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