Name: Playbook - Eliza Katoa - W2/D1 Full body- Dumbbell training P1
Uploaded: 2024-04-14T21:11:06.601Z
Duration: 45 min
Description: W2/D1 Full body- Dumbbell training P1

bianca

Great workout! Not as easy at it looks with 3 different 15min rounds.

Leilani

Brenda

Shadia

I love those woman makers! So fun! Awesome full body workout!

Sarah Hunsaker

I was worried about 3 15 minutes set. I just focused on the moves and made it through! I really enjoyed and love the cardio from trying to get in more rounds!

Megan

I was plugging along just fine until the last round 😓 18 total rounds.

Tiffany

Kina

Erica

Lindsay

15 minute AMRAP: Set a timer for 15 minutes. 
Perform the movements consecutively. Rest as needed and repeat for as many rounds as possible 
Until the timer goes off.

- Woman-makers 
- Weighted dumbbell to chest sit-ups

15 minute AMRAP: set a timer for 15 minutes. 
Perform the movements consecutively. Rest as needed and repeat for as many rounds as possible 
Until the timer goes off.

- Double pulse sumo squat 
- Dumbbell deadlift to row 
- Modified windshield wipers 

15 minute AMRAP: set a timer for 15 minutes. 
Perform the movements consecutively. Rest as needed and repeat for as many rounds as possible 
Until the timer goes off.

- Glute bridge dumbbell chest fly 10 reps
- Devil's press 10 reps
- Low plank hip dips 16 reps

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell woman-makers

- Holding the weight against your chest 
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted DB to chest sit-up

AMRAP

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Pulse 2x
- Stand up to full extension
- That’s one rep. Repeat.

Double Pulse Dumbbell sumo squat

Keep those dumbbells close to your body. Push your Booty back and lower those dumbbells to your knees or mid-shins. From here, row those dumbbells back and then stand. Repeat.

Dumbbell Deadlift To Row

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers

- Lie on your back and go into a glute bridge hold 
- Then with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Hold the bridge for all your reps

Glute bridge dumbbell chest fly

Devils Press

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips (8 each direction)

W2/D1 Full body- Dumbbell training P1

Tanya

Amanda

Loved it even though I needed to find alternatives for my knees ❤️❤️❤️ but it was such a good start to my week ❤️❤️❤️

Jennifer Leilua

W1/D1 Full body- Dumbbell training P1

Alicia Hodde

Grateful for the intro and excited to start this series

Lousili

W1/D1 Welcome to the DB Training P1 Program!

super👏🏽👏🏽👏🏽💪🏽🔥🥵

Great !  Cross training with paddling .  Trying to get back on a schedule 🤙🏼

Tracy Buscher

Maha Mustafa

W1/D2 Upper body- Dumbbell training P1

Suzanne

Geeta

loved it🩷🔥🥵💪🏽💪🏽💪🏽

W1/D3 Lower body- Dumbbell training P1

Knee Friendly exercises for the plus or heavy set ladies like me :) please

Killer workout 😅 9 rounds and i was toast!

Elizabeth

W1/D4 Bodyweight HIIT+ Core- Dumbbell training P1

W1/D5 Optional liss or rest day- Dumbbell training P1

My arms by the end were dead! I loved the EMOM format

W2/D2 Upper body- Dumbbell training P1

Last leg day burned but I upped the weight this time and I may regret that tomorrow😂

Kora

First set went easy, second set a struggle, finished third strong. Good as always ❤️

W2/D3 Lower body- Dumbbell training P1

It would be a little bit better if you didn’t have to start the timer each time but rather just have a tabata timer for each exercise.

W2/D4 Tabata HIIT workout- Dumbbell training P1

W2/D5 Optional liss or rest day- Dumbbell training P1

Krystal Parker

waht a great week start🥵💪🏽💪🏽💪🏽

Killed me! Sooo good! 👏👏 Thank you Eliza!

W3/D1 Full body- Dumbbell training P1

loving your workouts really they are next level to me💪🏽🥵

W3/D2 Upper body- Dumbbell training P1

W3/D3 Lower body- Dumbbell training P1

Accidentally switched the AMRAP order, cut the second one a few min early due to time. Great 31 min workout 💪🏼

W3/D4 Metcon- Dumbbell training P1

W3/D5 Optional liss or rest day- Dumbbell training P1

Good workout but a lot of typos and confusion in the workout directions. For circuit 2, the app only has it for 1 round but your notes mention 3 rounds.

W4/D1 Full body- Dumbbell training P1

Tony

Great workout. Took two weeks off bc of being sick. Super excited to be done with this so I can hop into the daily workouts!

W2/D1 Full body- Dumbbell training P1

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