Name: Playbook - Juli Bauer Roth - 25-min Dumbbell Full Body
Uploaded: 2024-02-24T21:26:46.993Z
Duration: 25 min
Description: 25-min Dumbbell Full Body

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

Stephanie

This workout is short and to the point. Try to keep your rest short so you're not stuck in the gym for too long. But don't forget - push the weights and challenge yourself! 

Equipment needed:
✅ dumbbells
✅ bench

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

Alternating Plank Toe Taps

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Jumping Squats

Warm-up

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

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

Dumbbell overhead tricep extension

Circuit 1

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

Circuit 2

Push ups

- Get into a side elbow plank position with elbows under shoulders 
- Engage core and breathe while you hold

Elbow plank hold

Spider crunches

Circuit 3

Downward Dog with Foot Pedal

Quad to hamstring stretch

- stand with feet together
- interlace fingers and press up overhead

Full body stretch

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

25-min Dumbbell Full Body

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Sara

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Great little burner! The METCON was a beast, but so good!

Rachelle

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Quads

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Karyl

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Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

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Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Triceps & Back

Legs

Kettlebell Strength

Carina

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Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

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Gym Back

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Core Starter

Really really tough ! But really really good !💪🏾

25-min Dumbbell Full Body

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