Name: Playbook - Chelsea Heiser - Full Body Circuit: Dumbbell Only
Uploaded: 2023-03-06T01:34:34.008Z
Duration: 45 min
Description: Full Body Circuit: Dumbbell Only

FULL BODY CIRCUIT 

1. DB Thrusters + Cross Over Knee Drive (x10/side)
2. DB Bent Over Row + Squat and Curl (x10)
3. Reverse Lunge + Curtsy Lunge (x10/side)
4. Squat Curl + Front Raise (x10)
5. Kettlebell Swings (x20)
6. Squat into Plank Jump Back  (x10)
7. Mountain climbers (x40)
8. Alternating Jackknives (x10/side)

Repeat 2-3 more times through for a total of 3-4 rounds (depending on fitness level and/or time)

DB ONLY Full Body Circuit:
You will perform each exercise for desired number of reps.Rest as needed in between each exercise (for more of a challenge, rest for shorter time in between exercises). Once the entire circuit is completed, you will have an extended recovery for 2 minutes. Repeat circuit 2-3 more additional times for a total of 3-4 rounds (depending on how challenging you won't to make it, how much time you have, and/or your fitness level).

**10 reps per side (thruster + knee drive combo = 1 rep)

- 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, squat, and stand while bringing knee to opposite elbow
- Repeat sequence on one side for all desired reps then switch to opposite side

Dumbbell thruster + opposite knee drive

**row + squat and curl combo = 1 rep

- stand with feet slightly wider than shoulder width and toes slightly pointed out 
- 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 
- Being dumbbells down in a controlled motion, as you squat as if bringing the booty back and down to sit in a chair behind you
- While in the squat position, perform a bicep curl 
- Repeat sequence for desired number of reps

Dumbbell bent over row + Squat and curl combo

**10 reps per side (reverse lunge + curtsy = 1 rep)

- Keep your chest up and hold dumbbell at your chest
- Step back and bring your knee down until both legs are at 90 degrees
- Push through front leg to bring the back leg up and across to the opposite side (curtsy)
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge + curtsy lunge

**squat + curl and front raise = 1 rep

- Stand in a wide toed out stance 
- Hold a two dumbbells between your legs in front of you
- Lower into squat, bringing the dumbbells down toward the ground
- At the bottom of the squat, curl dumbbells up to the chest
- Lower dumbbells back down toward the ground before lifting the up and straight out in front of you
- Slowly lower back down and stand up to full extension by pressing through the heels and squeezing the flutes
- Repeat sequence for desired number of reps

Dumbbell sumo squat + curl and front raise combo

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB/KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling DB/KB forward and up
- Stopping just in front of the shoulders 
- Allow DB/KB to swing down and back between the legs
- Moving immediately into the next rep

DB/KB swing

- Standing with feet shoulder width apart and toes pointed out slightly, lower into a squat
- Press through your heels and squeeze through the butt to come back to standing position
- Bend down to bring hands to the ground as you jump feet back behind you into high plank position 
- Jump feet back up towards your hands as you press through your heels to come back to standing position
- Repeat sequence for desired reps

Squat into High Plank Jump back

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

**10 reps per side

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

Full Body Circuit

Full Body Circuit: Dumbbell Only

Full Body Circuit (Home/Gym)

Lower Body (Home)

Chest/Tris/Shoulders+ CORE (Home)

Back/Bis + CORE (Home)

Full Body (Home/Gym)

Back + Bis (Home)

Full Body Circuit: Dumbbell Only

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