Name: Playbook - Caitie June - DB ONLY- quads & glutes
Uploaded: 2025-01-17T04:59:01.082Z
Duration: 30 min
Description: DB ONLY- quads & glutes

DB ONLY leg day- quad & glute emphasis 

Elevated goblet squats
Front lunges
sumo squats
rdls

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

DB ONLY- quads & glutes

DB Only Push Day

Beginner DB Upper Body

DB ONLY🍑 Focused Leg Day

TONED ARMS (DB ONLY)

Miley Cyrus Toned arms 2

Miley Cyrus *toned arms*

Mariela

DB only Arms

This was an awesome workout to do right in my apartment living room. Thank you so much for the burn!

Ashley

Sierra

I love her workouts so much -straightforward and to the point, easy to scale up or down and modify. Best workouts in here

Jasmine Galjour

DB ONLY- full body

Cheryl

Heavynli

DB ONLY- glutes & hamstrings

Just started back with exercise after a long hot August ( I live in Croatia) and there’s no better place to start than with your workouts. I signed up for the app last night and am so happy to have a new fitness plan following your workouts.

Lucy

Hosanna

Full Body DB ONLY

Rebecca

Katie

Emily H.

DB ONLY upper body

DB only Legs

Love all of the workouts I’ve done. The length of time helps to pick a workout too when I’m strapped for time. Look forward to picking a new favourite.

Nikki

Maria

Rosie

DB ONLY- upper body

The last set video was not working. It was black

Melissa

Lauryn

Made figuring out what to do real simple. Thanks Cait!!

Caryn Hadnot

Not really 30 minutes, apart from that great workout

Evelien

DB Only UpperBody

Perfect quick workout I’m definitely feeling it 😁

Christina

TRIGG

I love this one! The length of the workout and the muscles it works on!

Dana

Arms & Shoulders DB Only

Dumbbell Only Full Body

Shoulders & Triceps

Quick but effective arm workout! Feeling it 🔥

Brittney

Rachel

So good! Having trouble finding JUST dumbbell exercises!

Arms

Krissy 🩵

Love DB only upper body workouts! This one was great!

Chest & Tris DB Only

This is a lot more challenging than it looks! It really kicked my butt this morning! 🥵

Jessie

melissa

Dumbbell Only Quads & Calves

Quick and efficient workout especially when I’m short on time in the morning!

Kayla

I loved this!!! 
Especially when the gym is busy at 5pm!! 💃🏽💃🏽💃🏽💃🏽

Mariah Biswell

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Legs

Upper Body: back and biceps

First glute workout I’ve done, been too shy in the past. It was really helpful to have it all explained step by step!

Gemma

Dumbbell Only Glutes

First workout of the new year and I’m so pumped to be back at it! This was a quick and efficient upper body day!

Probs won’t be able to move my arms tomorrow 😮‍💨 ouchie

Madison

DB only Upper Body

I probably shouldn’t say I hate leg day to myself throughout the entire workout. Efficient workout- moves get the job done

Margo Willett

Amazing! Definitely feeling it. Kind of confused on the RDL’s still but the video and description definitely helped! 🩵

Great workout🙌 I’m exhausted but in a good way 👍

Very easy and informative vids. Makes so much easier to work out being newbie like me

Dominika

Loved loved loved this one!!! The intensity and duration was perfect.

Omgggg the burn. Hurts so good! Is it 7.5 lbs you’re using for these sets?

DB ONLY- quads & glutes

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