Name: Playbook - Eliza Katoa - W3/D1 Full body- Dumbbell training P1
Uploaded: 2024-04-14T21:11:06.201Z
Duration: 45 min
Description: W3/D1 Full body- Dumbbell training P1

Krystal Parker

waht a great week start🥵💪🏽💪🏽💪🏽

Brenda

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

Lousili

Erica

5 round challenge: Perform the movements consecutively. 
Rest 1-2 minutes and repeat. You will complete 5 rounds total.

- Goblet squat with a pause 
- Dumbbell renegade rows + push- up
- Lateral shifts 
- Weighted v-ups 
- Split squat hold hammer curl 
- High plank dumbbell transfer 
- Dumbbell swings 
- Weighted half  burpees

- 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 each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell renegade row + push-up

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 shifts (10 each direction)

- 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

Bring those hips up slightly and engage your core as you hold the high plank position. From here, grab that dumbbell and bring it under and across your body to the opposite side of the plank. Repeat. 

Modify this on your knees if needed.

High plank dumbbell transfer

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB off the ground allowing it to swing between your legs
- Drive your hips forward propelling DB forward and up
- Stopping just in front of the shoulders 
- Allow DB to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell 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

5 Round challenge

W3/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

Tiffany

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

Sarah Hunsaker

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

bianca

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

Leilani

W2/D1 Full body- Dumbbell training P1

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

Megan

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

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.

Lindsay

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!

W3/D1 Full body- Dumbbell training P1

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