Name: Playbook - Izzi Princess of the Unicorns - Full body focus HOME
Uploaded: 2023-08-01T21:07:20.117Z
Duration: 25 min
Description: Full body focus HOME

Here’s a full body workout you can do from home or gym with just 2 dumbbells 

We go through lower body, upper and then core with 3 exercises on each part
Repeat these 3 times over.

Full body focus

1 kozak squats 
2 squat into good morning 
3 DB or KB swings 

1 DB push up 
2 tricep extensions
3 gorilla rows 

1 DB single arm kneeling push out 
2 table top shoulder taps 
3 high DB feet sit ups

Take yourself down to one side with a dumbbell in your hands (body weight if beginner) 
1 leg should be bent and 1 leg in stretched position 
Get low and transfer to other side. Repeat in a smooth motion

Kozak squats

Take a dumbbell behind head. Squat with feet shoulder width apart.
Come back to top of the movement and hip hinge into a good morning. Keep core engaged. Bend knees for more glute and straighter legs for more hamstrings.

squat to goodmorning

Take a single or 2 dumbells or kettle bells
Feet a little wider than shoulder width apart 
Take weights through legs and thrust forward and dead stop at the top for a couple of seconds. 
Keep feet flat on ground.

DB swings

Start on all fours and then lift knees off the ground.
Take one hand 🖐️ off mat and tap opposite shoulder.
Stay as still as you can and go slow.

table top shoulder taps

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up 

Can be done without dumbbells for beginner

Dumbbell push up

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

kneel down and push out with one DB. engage core

DB Single arm push out R

DB single arm push out L

Lie down take feet up straight 
Put touch DB with feet

High DB sit ups

Full body focus HOME

Loved the movement in these stretches. Something as simple as daily stretches has helped me a lot with my posture and overall is very relaxing.

JessieGymCat

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Mikaela

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Phewff.. the low impact misled me into believing this would be a breeze 😂 great workout! Loved it.. thank you

Full body focus HOME

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