Name: Playbook - Eliza Katoa - Dumbbell Only Full Body
Uploaded: 2024-04-14T21:11:06.638Z
Duration: 40 min
Description: Dumbbell Only Full Body

Sarah Hunsaker

Brenda

Saimoni

Perform the movements consecutively. Rest as needed and repeat 3-4 rounds total!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

Start in a wide stance with your toes pointed out. Lunge laterally and then stay low and move your Booty in a straight line to the other side. Do your best to stay low as you shift side to side.

Lateral shift

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Weighted v-up

Hold a split squat as you perform your hammer curls. Split the reps in half and do have your reps on one side and half on the other side.

Split squat hold hammer curl

Start in a high plank position and grab that dumbbell and pull it to the opposite side. Keep alternating sides.

High plank dumbbell transfer

- 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

Hold a pair of dumbbells and jump into a high plank position. Bring your feet forward and stand up, jumping up into the air. Land soft and repeat.

Weighted half burpee

3-4 Round Challenge

Dumbbell Only Full Body

Geia

Braelyn

Hannah

Amazing Full Body Gym Workout

Luna

Tauni

Full Body Strength

Serena

Julia

Fourth of July Quick Workout 🇺🇸

Rebekah

Summer

marissa

Segia Auvae

Baylee Peterson

Dynamic Full Body - Gym

Wooo! Just the full body power I needed today!!

Lindsey

Suzanne

Massive cal burner run nearly had me at the end. Thanks another great sesh

Erin

Full Body Killer Supersets - gym

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Jazmyn Folauhola

20 Min Full Body Blast

Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

Amanda

Full Body Challenge

Full Body Descending Ladder Challenge

Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

Killer! Used it for my makeup day that i missed and it kicked my butt!

Body Weight Workout

Brynn

Functional full body

Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

Melissa Fenn

40 Min AMRAP

Pelepetua

Barbell/Dumbbell Full Body

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

Body Weight Only Workout

30 Min DB Only AMRAP

Full Body Box Workout

Mini Band Only Workout

Barbell Only Full Body

Quick KB/DB Full Body

Tonya

Zeina

550 Rep Challenge - Full Body

Roxana

40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

Strength & Conditioning Home W/ DBs

This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

Jess

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

I played catch up today and I’m glad i did because that was a great workout

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

One day I’ll like burpee’s but not today. Lol

Strength + Conditioning Killer Workout

Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

Functional full body work

Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

Functional Full Body

I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

Killer Strength & Conditioning

Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

Full Body Maddness

Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

Full Body Work (minimal equipment)

Strength + 15 Min AMRAP

Laura Carter

Full Body Work

Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

Dumbbell Only Full Body

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