Name: Playbook - Grace Noel - Functional Dumbbell
Uploaded: 2023-08-03T19:54:17.279Z
Duration: 60 min
Description: Functional Dumbbell

Mary Lou Valeron

full body functional using just a dumbbell!

Lunge back and bring knee through making  SURE to engage your core!

Overhead lunge to knee crunch

Holding weight above your head, alternate bringing each knee up. Exhale as you bring each knee up. Make sure to keep abs engaged

Overhead ab crunch

Alternate shifting your weight from each side in a split foot stance.
As you shirt your weight transfer the dumbbell

Side to side with weight

Holding the weight with two hands swing through your legs above your head keeping abs engaged!

Weight swing

With back flat and abs engaged, row with left arm then transfer weight and transfer to the right arm

Bent over row transfer

Holding the weight with two hands, swipe weight across body keeping your abs engaged
Exhale as you bring weight up

Oblique side swipe

Holding the weight with one hand, in a wide stance. 
Bring weight from low to high keeping your core engaged

Single hand weight clean

Holding the weight with two hands, transfer the weight from shoulder to shoulder
Keep abs engaged

Shoulder weight transfer

On your palms, alternating bending your knee to touch the outside of your ankle
then straighten your leg to touch toes! Abs are tight!

Toe to knee touch

In a v sit, alternate dropping each leg. Keep abs tight

Alternating leg drop

Plank

Squat then shuffle jump to the side and squat again
10 total squats in the set

Squat shuffle

Holding weight at chest, squat down then come up to to toes as you press the weight above your head

Squat to calf lift

Wide stance:
Holding the weight in one hand bend to the opposing foot and bring the weight across your body to raise above your head!
Abs stay tight!

Cross over clean

Advanced!! Walking lunge holding the weight above your head. Keep core tight as you bring your knee up!

Walking lunge with knee up

On hands and feet, alternate reaching to opposite feet.
Abs are tight

Spider tor touch

In plank, extend leg up then pull in to chest.
6 on each side

Leg extend mountain climb

Use a towel or mat for your knees! Come up from your knees one leg at a time, staying in a low squat

Kneeling squat get up

Arm circle warm up

Starting standing, walk out with your palms, keeping abs tight, then walk back in up to standing.

Functional Dumbbell

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