Name: Playbook - Brynley Joyner - Full Body 45-50 min.
Uploaded: 2024-03-01T12:58:25.033Z
Duration: 45 min
Description: Full Body 45-50 min.

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

Grace VerHage

Sharyl

Louise

Kalli

🥵 done! ✔️✔️ first time completing a WHOLE circuit, woot woot!! 🙌🏼

Mikaila

Hey friends! Here’s a fun dumbbell only, full body workout!! ENJOY!

- Holding the dumbbells at your sides
- Step one leg back behind the other leg onto a reverse lunge
- Push through your front leg & shift your leg into a diagonal position (curtsy lunge) them return to start

-do all on one leg then switch to the other!
8 reps each leg!

Dumbbell curtsy lunge

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- push straight up then come down!

Hammer Curl to press

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top

Dumbbell glute bridge pulse

Triset 1

- Start with a wide stance and your toes pointed out
- Hold the dumbbells hanging in front of you 
- Push your hips back as you come down
- Pulse in the bottom half range then come back up!

sumo squat pulses

- 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

Dumbbell bent over row (double)

Start standing up

-bending your legs & engaging your core, walk out to a push-up position & do a push-up then walk back up!

Walkout to push-up

Triset 2

-Start in a plank holding the dumbbells
-jump to a sumo squat & curl the dumbbells

Plank to squat curl

- Begin in a supine position with arms overhead and legs bent
- Bring one knee and opposite shoulder together and then come back down and on the same arm and leg touch your hand to your toe
-then alternate to the opposite side

10 per side

Knee-toe jack knives

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position
-then jump straight into a wide sumo squat and back to starting position!

Jumping jack squat jumps

Triset 3

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!

Full Body / Dumbbell only!! 55 min.

Love it! Feel better after this workout 💛

Corina

Hannah

Biceps, Back & Abs | Dumbbell

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!!

Full body at home👏🏽

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

Full Body 45-50 min.

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