Name: Playbook - Eliza Katoa - Work your entire lower body w/ just a pair of dumbbells
Uploaded: 2024-04-14T21:11:06.974Z
Duration: 65 min
Description: Work your entire lower body w/ just a pair of dumbbells

Serena

Jessica

This was so hard for me today, but I definitely see an improvement in my mood! 😁💪🏻

Nicole Thurston

Miranda

Katie

Roxana

Loved how many different super sets there were! Very challenging!

Suzanne

Brandi

Literally had me crawling on the floor! 🔥👏🏽💪🏽 Thanks eliza!

Jazmyn Folauhola

Terevarevahaunui

Superset: 3 rounds (60-90 sec of rest between) 
- DB lateral lunges (10 each) 
- weighted side step squats 

Superset: 3 rounds (60-90 sec of rest between) 
- dumbbell sumo deadlift 
- walking lunges with dumbbells 

Superset: 3 rounds (60-90 sec of rest between) 
- dumbbell or Kb deadlift to goblet squat 
- b-stance Romanian deadlifts (10 per leg)

Superset: 
- single-leg DB hip thrusts 
- explosive lateral step-ups
*if you don’t have a box at home, do this on a bench, stair step or sturdy chair or small table 

OPTIONAL FINISHER: 45 sec of work immediately followed by 15 seconds of rest. Repeat 2x per move.
- double  kettlebell swing *can use dumbbell instead
- alternating curtsy lunge 
- bear plank hold adductor squeeze (you’ll need a block, mini ball, or pillow to squeeze between your knees)

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge (10 each way)

Hold a plate, dumbbell, or kettle bell tight to your chest. Get into a nice wide stance and take a step to the left and go into a squat. Stand up bringing that leg back together and then you are going to step out to the right side and lower into a squat position. He will keep alternating directions and repeat for time or reps.

Weighted alternating side step squat (10 each way)

Superset

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
*reps are per leg

B-stance dumbbell RDL (10 each leg)

- Perform a deadlift with either a dumbbell or kettlebell
- Clean it to your hands 
- Perform a goblet squat

Deadlift to Goblet Squat

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top
- perform 10 reps on each leg

Weighted single leg hip thrusts (10 each)

- 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)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- then drop to a low squat hold and perform a swing 
- then stand up and repeat

Double Kettlebell swing

- Holding the dumbbells on top of your shoulders, keep your chest up and core engaged 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Keep alternating legs
- Complete desired reps then repeat on the opposite side

Dumbbell alternating curtsy lunge

Engage your core (think belly button to spine) to keep the back flat, push the palms into the floor, and lift your knees three to six inches off the floor. Your hips will be level with the shoulders. Place that ball or pad between your knees and squeeze as you hold the plank

Bear plank hold adductor squeeze

OPTIONAL Finisher

Work your entire lower body w/ just a pair of dumbbells

Leilani

One of these days I won’t be burned out before the actual burner at the end 🤣 so good!! Got me sweating hard

Lyndie

Lisa

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Lauren

Loved these circuits & super sets today!!

Candy Girl 🔥

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A fun unique burner. Very satisfied with it!

Glutes and hips dead. Can definitely tell I sat in a care all weekend, hips feeling itttt

Coming back after a week break, and oh man 🥵 I needed this

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Natalie

Tiffany

katie

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Courtney

Gym Lower Body Push

I could only do the bare minimum for today's workout and told myself that it's okay, and the fact that I moved is important! Motivation comes and goes but habit makes it stay.

DB Only Lower Body Push

I am now a pudding of sweat 🥵💦 such a great leg workout! I am dead!

Work your entire lower body w/ just a pair of dumbbells

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