Name: Playbook - Luther Freeman - Full Body Dumbbell Workout
Uploaded: 2023-03-31T19:14:59.821Z
Duration: 35 min
Description: Full Body Dumbbell Workout

Love this total body, little of everything to work those muscles!

Terri

Maybe about when to take rest periods. Is it continual until each set is complete? Or is it a 45 in between exercises. Just wasn’t clear.

Peter

This kicked my butt. Felt good to finally sweat during a workout again 💪🏼🥵

christina

This is warm-up. Start out walking at an incline of 8 and fast walking pace. Increase incline when you can. After which you will go into a jog at the same incline for 5min.

Treadmill incline walk to run

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

-Press dumbbells together. 
-Squeezing chest and keeping abs tight. 
-Retract shoulder blades.

Dumbbell crush press

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Dumbbell flutter kicks

- Start with dumbbell in each hand. 
- With a slight bend in your elbow squeeze your shoulders raising dumbbells to shoulder height. 
- Reset and raise dumbbells in front of your body.

Full Body Dumbbell Workout

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