Name: Playbook - Brynley Joyner - Biceps, Back & Abs | Dumbbell
Uploaded: 2024-03-01T12:58:25.062Z
Duration: 55 min
Description: Biceps, Back & Abs | Dumbbell

Love it! Feel better after this workout 💛

Corina

Hannah

Try this 55 minute workout for a killlla arm, back & abs burn! All I’m using is a treadmill & dumbbells!

Inclined Treadmill Walk

- Curl 1 dumbbell up engaging your bicep and then switch to the opposite arm
- Lower with a controlled motion

***12 per side

Dumbbell bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders & then press straight up
- Pause at the top then lower under control

Hammer Curl Press

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

***12 per arm

Dumbbell alternating bent over row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

***10 per arm

DB renegade rows

Arm & back circuit

-Lay flat, do a single leg v-up touching your right hand to your left foot, then switch!

***15 per leg

Jack knives

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

***15 per side

Bicycle crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

***25 per side, 50 total

Russian twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Abs circuit

Inclined Treadmill Jog

Biceps, Back & Abs | Dumbbell

got in a good quick full body with 5lbs on vacation 🌞

camryn

Allaina Bennett

Oh my goodness. My mom and I just did this. Day 1. Very hard but very rewarding after!

Aubree Lindblom

Full Body 45-50 min.

Haley Sierras

Verneet Lakhyan

Needed a little break from the workout I was supposed to do for the September challenge, and this was just it!

Kalli

Full Body / Dumbbell only!! 55 min.

that was SO GOOD. i am on vacation and only have two 5lb weights. somehow i am DRIPPING

SO GOOD!! could not finish the last set of abs lol

Olivia Samilian

great morning workout that wakes you up and burnnnsss!!

Grace VerHage

Full body at home👏🏽

Good workout! Not a quick one though lol. I did two rounds and it took me 30 mins.

Biceps, Back & Abs | Dumbbell

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