Name: Playbook - Christina Shepherd - Full Body
Uploaded: 2025-10-25T17:25:06.233Z
Duration: 30 min
Description: Full Body

when I get the marching OH dumbbells slow and right!! 🤘🏼

Angela

This full body routine requires just a set of dumbbells and can be done at home or in the gym. 

Workout 
Squat + overhead press x10-12
Single leg RDL + Row x10-12 per side 
Sumo squat + front raise x10-12
Marching Overhead dumbbell hold x10-12 per side 

Do 4 sets of 10-12 reps of each exercise. They can be done circuit style going one exercise to the next and repeating for 4 rounds. Or can be done all 4 sets at once of the exercise before moving onto the next one. 



Control  every rep. Don’t rush through them. And pick a weight that is challenging. The last 2-3 reps of each set should feel tough.

This full body routine requires just a set of dumbbells and can be done at home or in the gym. 

Workout 
Squat + overhead press x10-12
Single leg RDL + Row x10-12 per side 
Sumo squat + front raise x10-12
Marching Overhead dumbbell hold x10-12 per side 

Do 4 sets of 10-12 reps of each exercise. They can be done circuit style going one exercise to the next and repeating for 4 rounds. Or can be done all 4 sets at once of the exercise before moving onto the next one. 

Control  every rep. Don’t rush through them. And pick a weight that is challenging. The last 2-3 reps of each set should feel tough.

Workout talk through

- 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

Squat + overhead press

- Begin in standing with a dumbbell in one hand. 
-Engage your core and hinge forward at the hip and Perform a single leg RDL 
- At the bottom of the hinge perform a dumbbell  row
-Return to starting position. 
- Repeat for reps
-Perform on the opposite side. 

*Keep your back flat. You should not have any rounding of your back at the bottom of the movement. 
*Hold onto something stable for balance if needed.

Dumbbell single leg RDL into row

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat. 
- As you Stand up to full extension, raise the dumbbell in front of you to 90 degrees. -Then lower back down and go back into squat position. 

You are not swinging the weight.

Dumbbell sumo squat + front raise

-Begin in standing holding a dumbbell in one hand. 
-Engage your core and Press the dumbbell overhead
-Slowly March one leg at a time keeping your trunk stable as you perform it. 
-Repeat for reps 
-Then perform on the opposite side

Marching dumbbell overhead hold

Full Body

Robi

Chel

Meagan

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!

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

Community

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