Name: Playbook - Chandler Nicoll - Dumbbell Only Upper Body & Core
Uploaded: 2024-03-13T23:00:35.113Z
Duration: 40 min
Description: Dumbbell Only Upper Body & Core

Need a workout only using dumbbells? 

This workout will hit your back, shoulders, Chest, triceps and biceps! With core added throughout

Grabbing dumbbell on sides
Lift to shoulder height no higher

Single Dumbbell Front Raise

Grabbing sides 
Curl weight to bicep height 
Slow on the way down

Single Dumbbell Bicep Curl

Grabbing dumbbell on sides 
Pull towards belly button 
Squeeze shoulder blades

Single Dumbbell Row

Warm Up

Make sure core is tight and hips are tucked 
So reps on both sides

Kneeling SA Press

Hinge forward bringing chest parallel to ground 
Dumbbells come out wide 
Squeeze shoulder blades

Kneeling Reverse Fly

OPTION: drop to knees 
Rep is for total pushups

Pushup to Toe Reach

Shoulder Circuit

Start with dumbbells facing you 
Rotate towards eachother as you pull towards hips

Rotating Rows

Keep hips up and core engaged the whole time 
You should feel these in your back (lats) not your triceps(arms)

Bridge Lat Pull Overs

Hold one dumbbell at 90 degrees 
Bring other to bicep height 
Do reps on both sides

ISO Hold Bicep Curl

Back Circuit

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Plank Kick Throughs

Modification: shorten range of motion 
Don’t go as far out

In and Outs

Core Finisher

Dumbbell Only Upper Body & Core

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

Dumbbell Only Upper Body & Core

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