Name: Playbook - Elika Bang - Full Body Dumbbell Finisher
Uploaded: 2022-09-21T22:14:07.720Z
Duration: 30 min
Description: Full Body Dumbbell Finisher

Was a little confused on this one. I misread the instructions and did these all in a HIIT circuit (30 sec on 30 sec off). Was I supposed to do each set in sequence and then 90sec break?

Drew

This full body sweaty finisher is designed for you to work on all your muscle parts just with 5 exercises. Not only you’ll get a full body pump but you will be burning good amount of calories. Most of these exercise is explosive and intense so get ready to get sweaty🔥

WHEN TO DO IT ⇩
- after your workout routine add this as your finisher
- after your run, add this finisher to burn extra calories
- on your off days, when you’re wanting to put in extra work do 1-2 rounds of this circuit 

WHAT U NEED ⇩
- pair of dumbbells 
- your hard work and yourself

[curl ➥ squat]

CURL ⇩
- lock in your elbows and do your best to not swing your body when you’re curling 

SQUAT ⇩
- as you come down from your curl you should be at the bottom of your squat

Curl + Squat

[pushup ➥ bent rows]

PUSH-UP ⇩
-keep your back straight and your butt down 
BENT ROW ⇩
- as you get up overhand grip your dumbbells keeping your back straight and bent slightly forward with your chest out. Keep your elbows tucked in

Pushup to Dumbbell Bent Row

[pike pushup ➥ outward climber]

PIKE PUSH-UP ⇩
- create a “bridge” at your push-up stance
- go down as your forehead faces the floor

OUTWARD CLIMBER ⇩
- kick your knee outward towards your elbow and alternate your knees

Pike Pushup to Outward Climber

[burpee ➥ front raise]

- same motion as regular burpee except as you come up bring the dumbbells with you to your shoulder level
- keep your arms straight and use hammer grip when doing front raise

Front Raise Burpee

[pushup ➥ row ➥ pushup ➥ other side row ➥ 2 knee tuck]

PUSH-UP ⇩
- keep your back straight, don’t stick out your butt, and go down with stead movement
- if you can’t do a regular push-up, do knee push-up

ROW ⇩
- keep your elbows inward and tucked in and pull your dumbbells towards the sky
- make sure to alternate 

KNEE TUCK ⇩
- push-up stance as you bring both of your knees toward your chest

Push-up Gorilla Row to Knee Tuck

Full Body Dumbbell Finisher

Vânia

Pablo

The most challenging routine ever!!! 👏🏻🥵

Yandry FFont

Saturday: ARM / BACK

Friday: CHEST / TRICEPS / ABS

Thursday: HEMI&GLUTE / SHOULDERS

Perfect for me starting out my fitness journey!

Justin Messier

Wednesday: ARM / BACK

It’s awesome! Haven’t worked out in 14 years and I can feel this bringing me back!  The app is good. Love the rest timer and the videos with the workouts. The daily layout plans and weekly ones are awesome! Great platform/set up compared to others.

Full Body Dumbbell Finisher

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