Name: Playbook - JTM FIT - 10/7: Dumbbell Full Body (Upper Focus)
Uploaded: 2022-10-17T01:27:10.048Z
Duration: 60 min
Description: 10/7: Dumbbell Full Body (Upper Focus)

Nolan

Warm Up: Perform the prescribed time/reps of each exercise one after the other with no rest in between. Do 1 set.

-Jump Rope x 3 minutes 
-Band Shoulder Press x 20
-Inch Worm Push Ups x 10
-Burpee Side Shuffles x 45 seconds

Dumbbell Circuit: Perform the prescribed reps of each exercise one after the other with little to no rest in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3-4 sets. Go as heavy as possible on all weight movements while maintaining excellent technique!

*If you absolutely have to rest in between exercises that’s totally fine. Try not to take anymore than 30 seconds in between each exercise.

-DB S. Arm Snatch x 8 (each side)
-DB V Ups x 20
-DB Push Press x 12 
-DB Hollow Rocks x 20
-DB Push Up + Renegade Rows x 8
-Wall Sit + DB Lateral Raises x 60 seconds

Biceps / Triceps Finisher: Perform the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the seconds exercise rest 60-90 seconds. Do 3-4 sets.

-Chin Ups x Max Reps
-Band Tricep Push Downs x Max Reps

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform the prescribed time/reps of each exercise one after the other with no rest in between. Do 1 set.

-Jump Rope x 3 minutes 
-Band Shoulder Press x 20
-Inch Worm Push Ups x 10
-Burpee Side Shuffles x 60 seconds

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- Use a light resistance band 
- Stand with a band under your feet and grasped in both hands
- Brace your core and squeeze your glutes then press your hands straight up overhead. Do not arch your back.
- Lower your hands back to the starting position

Band Shoulder Press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and you are in a high plank position
- Do a push up keeping your elbows tight to the body and core tight 
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward and back to the high plank position and repeat 

Modifications: do it with out the push up

Inch Worm Push-ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press your body back up and jump your feet under the hips
- Staying low in in a partial squat, shuffle your feet to the side keeping your chest up
- Shuffle 6-8 feet then do a burpee and shuffle back to the starting position and repeat

Modifications: take out the push-up. You can also just step out and back to the high plank and then step back in to stand tall instead of jumping back and jumping back in

Burpee Side Shuffle

Warm Up

Perform the prescribed reps of each exercise one after the other with little to no rest in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 3-4 sets. Go as heavy as possible on all weight movements while maintaining excellent technique!

*If you absolutely have to rest in between exercises that’s totally fine. Try not to take anymore than 30 seconds in between each exercise.

-DB S. Arm Hang Clean + Press x 8 (each side)
-DB V Ups x 20
-DB Push Press x 12 
-DB Hollow Rocks x 20
-DB Push Up + Renegade Rows x 8
-Wall Sit + DB Lateral Raises x 60 seconds

- Start with 1 dumbbell in hand
- Dip down by slightly bending the knees
- Jump the dumbbell up to your shoulder 
- Squeeze your glutes and brace your core then press the dumbbells overhead. Do not arch your back.
- Reverse the movement back down to starting position

Modifications: use lighter weight

DB S. Arm Hang Clean + Press

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground holding a single dumbbell in your hands
- Raise your legs and your upper body off the floor, reaching the dumbbell toward your toes. If you can’t reach your toes just reach as far as you can 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: use lighter weight or just use your bodyweight

DB V Ups

-Start standing with feet about shoulder width and both dumbbells in the front rack position. Elbows slightly in front of the body
-Brace your core
- Quickly dip bending your knees slightly and keeping your torso tall
- Using your legs explosively press the dumbbells up overhead. Do not arch your back when pressing.
- Lower the dumbbells back down to starting position and repeat

Modifications: use lighter weight

DB Push Press

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with dumbbell in hands 
- Keep your core engaged and your lower back on the floor the entire time 
- Rock your body back and forth 

Modifications: Use lighter weight. Hold the dumbbell right in front of your chest instead of overhead. Just use your bodyweight

DB Hollow Rocks

- Begin in push up position with dumbbell in each hand and shoulders over the wrists
- Do a push up keeping elbows tight to the body and core tight
- Press back up and row each dumbbell towards your hips squeezing your lats on each rep 
- Make sure to keep your hips as parallel to the floor as you can throughout

Modifications: use lighter weight and or use an elevated platform like a low plyo box or bench

DB Push-up + Renegade Rows

-Hold a dumbbell in each hand and lower down into the wall sit position
-Lower to 90 degrees or slightly below -Press you back firmly into the wall
-Raise the dumbbells up laterally bringing them to 90 degrees and then lower them with control 

Modifications: use lighter weight and or shorten the range of motion on the wall sit

Wall Sit + DB Lateral Raises

Dumbbell Circuit

Perform the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the seconds exercise rest 60-90 seconds. Do 3-4 sets.

-Chin Ups x Max Reps
-Band Tricep Push Downs x Max Reps

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin Ups

-Anchor a light to medium band above you 
-Stand just behind the band a grab it with both hands and pull down to about 90 degrees to start your reps
-Brace your core, press down through the resistance of the band and flex your triceps at the bottom
-With control, return to the 90 degree position and repeat
-Keep tension on the triceps the entire time 

*The closer you grab towards the anchor point the harder it’s going to be. Find a good tension that challenges you and allows you to keep good form 

Modifications: use a lighter resistance band or grab lower on the band

Band Tricep Push Downs

Biceps and Triceps Finisher

10/7: Dumbbell Full Body (Upper Focus)

4/21: REST DAY

4/20: Cardio / Mobility

Xavi

Elnaz

4/19: Kettlebell Leg Day

Preet

Fred

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Wow, Jay.  That is the best Monday functional pump workout I’ve taken. That finisher is 🔥 and now 🤢

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

10/7: Dumbbell Full Body (Upper Focus)

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