Name: Playbook - Eliza Katoa - W5/D4 Metcon- Dumbbell training P1
Uploaded: 2024-04-14T21:11:06.970Z
Duration: 45 min
Description: W5/D4 Metcon- Dumbbell training P1

Brenda

Warm-up run: Run at easy pace 
- Running 

5 round circuit: Perform the 3 movements below consecutively.
Rest as needed and repeat 5x total.

- Dumbbell push-up + renegade row to low squat curl 
- Double pulse db sumo squat 
- Box jumps or squat jumps 

5 round circuit: Perform the 3 movements below consecutively.
Rest as needed and repeat 5x total.

- Dumbbell overhead reverse lunges
- Seated bent-over rear delt raises 
- Jump rope

Set the speed to a pace where you would be able to talk to a friend while running. You should be able to maintain this pace for a long period of time. Keep shoulders relaxed and head straight. Keep your arms bent as you pump them forward and keep your torso tight. Drive your knees forward and up.

Easy jog

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side
- Then jump your feet forward and go into a low squat hold. 
- Perform a hammer curl as you hold your low squat

Dumbbell push up + renegade row to low squat curl

- 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

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

Circuit

- Holding a dumbbell in both hands and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

DB overhead reverse lunge (10 each arm)

Stay in a seated position and lean forward. Let those dumbbells hang by your side and then contractor rear deltoids to bring the dumbbells up until they are roughly in line with your shoulders. Point your thumbs downward. Squeeze your rear dealt hard in this position slowly return at the starting point.

Seated dumbbell rear delt raise

- Jump rope with the rope passing under your feet once each jump

Jump rope

W5/D4 Metcon- 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

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

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.

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!

W5/D4 Metcon- Dumbbell training P1

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