Name: Playbook - GINA - One Dumbbell Functional Workout
Uploaded: 2023-03-13T03:29:20.958Z
Duration: 30 min
Description: One Dumbbell Functional Workout

Murielle

Anna

Christina

Betty

Super quick and very challenging. Perfect for when I’m being dramatic about not having enough time to workout.

Chernique

Cintia

I didn’t wanna workout today and i finished work late but I am so happy I did this circuit. Quick enough and no excuses🔥

Donatella

Jasman

Repeat this entire circuit 4 times

Rest between exercises 30 seconds.
Rest after 1 circuit for 1 minute.

- Keep your hands on your Hearn Sit back with your hips and squat
- Gently press your knees as you come down and back up 
- a bit of a faster speed

Bodyweight Squats

- Remain bent over, with your knees bent and your back straight. avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back. 
- PULL the dumbbell towards the hip and HOLD!

10-12 reps per side.

Bent over dumbbell rows

-Push your hips back as you come down to lower the dumbbell 
- lower yourself with your legs not your back! So make sure to squat 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat
12 reps per side

Dumbbell squat press

- Hands directly under your shoulders
- Maintain an engaged core by squeeze your glutes and trying to maintain hips that don’t sway
- Keep entire body tight as you bring one arm in front of you 
- switch to the other arm

High plank hold

THE CIRCUIT

One Dumbbell Functional Workout

Samiya

So goood!!! Quick & easy 30min workout! 💪🏽

Valerie loera

Amazing all around full body workout 🤩

Emily

FULL BODY 😈 INTERMEDIATE

Too exhausted to do the mountain climbers, tried and almost puked

Tayyaba

Full body Functional (intermediate)

Dannii

Dammit Gina! I'm sweatinnnnn 💪🏼💪🏼💪🏼

Oh lord I can’t stop breathing hard!! This is an amazing workout!!! Literally drenched in sweat!! Love it.

Brenda

15 REP CHALLENGE KB ONLY 👀

Chelsea

Safiyah

HIIT full body

Great sweat, efficient, and most importantly fun!

Cate

No equipment FULL BODY

Joanie

Sonia

Theepa

BEGINNER FRIENDLY- full body!

Burned so good and time efficient 🤌🏻

Such a complete training , thank you for a wonderful core focused workout!

Valentina

Jenni

Core Focus FULL BODY

Melissa

Amazing workout! Can’t wait to try the rest of the app

Daniela

Body weight only- FULL BODY

great full body! will forever be working on the commandos 🥵

Sweating quickly in this workout! 🔥🔥🔥🔥

One Dumbbell Functional Workout

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