Name: Playbook - Brynley Joyner - Spin + Dumbbells | Full Body
Uploaded: 2024-03-01T12:58:25.263Z
Duration: 50 min
Description: Spin + Dumbbells | Full Body

Teodora

Sooo good! Loved the combo of cardio and weights!

Natalie

Angelina

Jaden

Brooke

For this workout we will use a spin bike & a set of dumbbells! 

(You will spend 15 minutes on the bike & around 30 minutes with weights)

Make sure you have music ready & your phone timer ready to spin to! The bike portion will be timed, the weights will be by reps!

I have included the bpm for each part of spin, so if you want, find a song with that bpm to ride to, to help you stay on pace for the duration of that part of the workout!

Example: You can simply type in Spotify or on google “workout songs with 75bpm”

-This will be your “warmup” minute!

-Apply tension to the wheel
-sit in the saddle, spinning at an average pace

Seated Bike

-Hit a “squat” on the bike by hinging your hips back over the saddle
-keep your core tight & spine neutral
-ride at a brisk “jog” pace (around 75 bpm)

3rd Position Jog on the Bike

-Stand straight up on the bike with your hips directly above the saddle
-keep your core tight and engaged
-keep a brisk “jogging” pace around 75 bpm

2nd Position Jog on the Bike

This is the weighted circuit you’ll complete in between spin intervals!

Grab a set of dumbbells & let’s get moving!

- 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

DB Thruster

-Stand with a wide stance, toes pointed out diagonally & one dumbbell in you hands
-sit into the squat, curl at the bottom

Sumo squat to hammer curl

- 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)

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides (10 per side)

Reverse lunges

-Lay flat on the floor, with both dumbbells on top of your lower abdomen!
-Lift up into a glut bridge, then shift your hands up by your chest
-squeeze the dumbbells into each other then press straight up!

Glute Bridge to Squeeze press

Weighted Circuit

-pick up a fast pace (around 100-120 bpm)
-start in saddle for a 4 count, then take it out to 3rd position or “squat” on the bike for a 4 count
-just lift your hips slightly and stay tight with core engaged!

Speed Bumps Spin

Spin + Dumbbells | Full Body

Nice full body 🦵🏼🏋️💪🏻♥️

Terri

Somi

Izzy

Full Body

Catie

Mackenzie

Full body - home

Hannah

Really great full body workout! Can't wait to come back to it again!

This made me realize how much work my squatting needs.

Yana

Box Circuit

Naomy

Madi

emma-kate

Sweaty HIIT circuit

Definitely one of my absolute favourites!!! Thank you:)

Chloe

Ella

only had kettlebells and this was a great workout

Annabelle

Kettlebell Full Body Workout

Samantha

Gisele Rigo

Total Body Intense 60 min

Katie

Total Body Dumbbell

Naomi

Catherine

good for a quick garage workout!! loved it

Taylor

Full Body | No Equipment HIIT 🔥

Amazinggggg workout !! Fav one for full body

Breigh

Full Body (Glutes Focused)

Had to split the workout.... Wasn't too bad

Giulia

Cassie Speight

HOLIDAY HIIT (bodyweight)

Full Body Dumbbell🔥

Could do the whole workout with my eyes closed, amazing thank you!!

Loving these workouts & their creativity!

Alia

Evan

Full Body HIIT

This was a great workout as an added challenge

best full body workout i’ve done🫶🏼

Kelly

Hope

Full Body on FIYA🔥

FULL BODY BURN

Great I loved the assault bike at the end

Sam VanBuren

It was great!! Do u ever do dynamic or static stretching in your workouts?

Brigitte

Love the 60 minute power workout, I feel great 😊🔥 💪🏻!!!

Day 2 was hard due to being sore, my muscles felt a lot better after the workout.

Nikki Cook

Audri Collier

Full body

Best sweat in a long time! loved this one🤩🤩

Spin + Dumbbells | Full Body

Community

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