Name: Playbook - Christina Shepherd - Full Body with dumbbells
Uploaded: 2025-10-25T17:25:06.059Z
Duration: 30 min
Description: Full Body with dumbbells

Robi

Chel

Meagan

Even only using 10 pound weights I really felt those chair sumo RDL. Perfect for a quick vacation workout. Swapped the Bridges for wall sit bicep curls

Kelly

Full body workout with just dumbbells. You don't need complicated moves to see results. The basics are where those changes are made. 

▪️Seated Sumo RDL
▪️Box squat + overhead press
▪️RDL + Row
▪️Bridge + chest press
▪️Staggered stance bridge + pull over

▪️4x10-12 each

📌Go slow and controlled on every single rep. Pick a weight that is challenging but you can complete with proper form.

-Begin in seated position holding a dumbbell between your legs with a wide stance. 
-Engage your core and slowly lower down.
-Pull up using your glutes.
-Repeat for reps.

Seated Sumo RDL

-Begin sitting on a chair with your dumbbells resting on your shoulders. 
-Engage your core and standing up pressing the dumbbells overhead. 
-Slowly lower back down into a sitting position in the chair.
-Repeat for reps.

Box squat + overhead press

-Begin in standing holding a dumbbell in each hand
-Engage your core and lower down keeping your back flat and your core engage.
-Hold at the bottom and row the dumbbells up to your hips.
-Return to standing position
-Repeat for reps
***You should not have any back pain with this movement,

RDL + rows

-Begin lying on your back holding a dumbbell in your hand. 
-Engage your core and  exhale as you push through your heels raising your hips off the ground while Pressing the dumbbells up. 
- Inhale as you lower with a slow controlled motion.
-Repeat for reps.

Bridge + chest press

- Begin lying on your back holding a dumbbell in your hands with one leg closer to you and the other further away.
-The glute on the side with the leg closer shoulder be doing most of the work in this position.
-Engage your core and exhale as you lift your hips off the floor and pull the weight in front of you.
-Inhale as you lower back down. 
-Repeat for reps

Staggered stance bridge + pull over

Full Body with dumbbells

This machine is so good for my back. Hits the areas it needs to but i feel safe doing it.

30 minute - Full Body

Raven

I loved this workout ! Simple and easy to understand and follow but you will definitely feel it the next day lol

Sarah

Core + Full body

Great workout when pushed for time. Hits all muscle groups 💪 🙌❤️

Liva Baumane

I wish there were more modifications. For example on the sumo squat front raise with the twisting of the db I could do the squat the db raise but the twisting motion bothered my lower back. So I did the raise motion and skipped the twisting. And the reverse lunges I could do on one side but struggled with the other side. So should I eliminate the weight and just do reverse lunges and slowly introduce weight?

Lisa

sumo squat definitely most challenging for me!  Great mix of fully body movements!

Angela

Full Body & Core

Jessica

I realized for the first time that I didn’t recover fully from a full body workout yesterday- in my legs - so I had to pull in a couple upper body moves instead to replace a couple lower body moves! I think I need to start alternating !?  Feeling stronger tho

Lyndsey

Sonja

Challenging without being exhausting. Great for keeping the momentum going on a busy day with kids!

Full Body with dumbbells

Community

More workouts from Christina Shepherd