Name: Playbook - Dakota Meyer - W1/D1 Dumbbell
Uploaded: 2022-02-01T12:39:58.924Z
Duration: 60 min
Description: W1/D1 Dumbbell

Matthew

||  Week 1 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-min EMOM  -
Ski, Bike, Row - 7/5 kcal
Burpee - 5

||  Resistance  ||

- 15-min AMRAP -
DB Squat - 20
Bicycle Crunch - 30
DB Step Ups - 15 each leg
V Up - 15
DB Bulgarian Split Squat - 15 each leg

- 12-min AMRAP -
DB Chest Press - 25
DB Pull Over - 15
DB Lateral Raise - 10
DB Bicep Curl - 10
DB Tricep Kickback - 10

||  Finisher  ||

- 10-min AMRAP -
DB Walking Lunge - 20
Reverse Crunch - 20
Power Jump - 15

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Warm Up

DB Squat

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

- Holding dumbbells at your sides, chest lifted and shoulders back

- Place foot up onto the box and push through your heel to stand up

- Bring the other leg up

- Step down and repeat 

- Alternate sides each rep

Dumbbell Step Up

V Up

Bulgarian Split Squat

Lower Body

Dumbbell Chest Press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

Dumbbell Lateral Raise

Dumbbell Bicep Curl

Dumbbell Tricep Kickback

Upper Body

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunge

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Power Jump

Finisher

W1/D1 Dumbbell

Leah

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Alex

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W2/D1 Dumbbell

Beau 

W2/D3 Kettlebell

Amazing workout. Would love more sets like this.

Charlie

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