Name: Playbook - Clifford Telfer - Full body home workout
Uploaded: 2023-08-13T16:13:47.531Z
Duration: 90 min
Description: Full body home workout

Hour and a half easy home workout basic movements to build muscles and burn fat

Lateral raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

-place dumbbells above your shoulders with your elbows bent 
-consume a squat position with your knees bent and core engaged 
-stoop to the ground and back explode up

Dumbbell back squats

- 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

- Keep your core tight 
- Lean from one side to the other

Dumbbell standing oblique crunches

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Full body home workout

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