Name: Playbook - Eliza Katoa - Push Workout With Just a Pair of Dumbbells
Uploaded: 2024-04-14T21:11:07.024Z
Duration: 55 min
Description: Push Workout With Just a Pair of Dumbbells

Serena

Jessica millgate

Great workout! Love push days!💪🏽🔥

Julia

Push days are my favorite! Struggled to get up this morning but glad I still got it in! 💪🏽👏🏽

Jazmyn Folauhola

Sandra

Such a good workout today! Did not feel like getting up this morning, but I am so happy I did. I feel SO good and ready to seize the day!

Baylee Peterson

Feeling challenged and strong 💪 thanks for the killer workout!

Claudia

Warm-up: 
Upper body warm-up

Strength Superset: perform the moves below consecutively. Rest 90-180 seconds and repeat 4 rounds. 
- Seated shoulder press 
- Rocket push-ups

Superset 2: perform the 2 moves back to back. Rest 90-180 seconds and repeat 4x. 
- crush press 
- alternating db snatch to plank jack (for time)

Circuit 1: 
- tricep kickbacks 
- explosive lateral step-ups (reps are per side) 
- alternating DB bench press dead bug 

Optional Finisher: set a timer for 12 minutes. Every minute on the minute perform an exercise below for 35 seconds immediately followed by 25 seconds of rest. Repeat 3x per move! 
- box jumps OR squat jumps *OR step-ups to modify 
- dumbbell thrusters 
- hand release push-ups 
- high knee toe taps

Thoracic spine rotations

Arm circles - forward & backward (30 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Upper Body Warm-up

- 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

Perform a push-up once you get into that high plank position, push your hips back and then at the needs into an elevated child’s post. Go back into a high plank position and perform another push-up and repeat.

Rocket push-ups

Strength Superset

Perform a dumbbell snatch on one arm and then go into a plank and perform 1 plank Jack. Repeat on the other side.

Alternating Dumbbell snatch to plank Jack

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

Superset 2

- 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

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive Lateral Step-up to Knee Drive (10 each)

Keep your back flat on the bench. Bend your knees and hold them at a 90 degree angle. Keep both dumbbell pressed above the chest. Slowly lower one arm down keeping your palm/wrist at a 45 degree angle. As you lower one down and then press that dumbbell up, lower your opposite leg. Exhale. Engage your core. Keep alternating sides.

Alternating Bench press dead bug

Circuit

If you don’t have access to a box or if you are still working your way up to box jumps, you can perform squat jumps. Which ever you choose, he is explosive as possible

Box jump OR Squat Jump

- 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

Dumbbell thruster

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

High knee toe taps on bench

Optional Finisher (35 sec work | 25 sec rest | 3x per move)

Push Workout With Just a Pair of Dumbbells

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

DB Only Back, Biceps & Core Shred

Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Push Workout With Just a Pair of Dumbbells

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