Name: Playbook - Juli Bauer Roth - 30 Minute DB Full Body
Uploaded: 2024-02-24T21:26:48.229Z
Duration: 29 min
Description: 30 Minute DB Full Body

Maura

Kept me entertained, heart rate up. Great!

Jackie

Shannon

Still figuring out the stupid timer and not having to look at my phone constantly should be audible signals to move to next exercise would be more efficient

Beth

Abby

Wonderful. Simple. Effective. What I needed early this morning!

Kellie

Carrie

I know you guys like a 30 minute workout with minimal equipment so that’s exactly what you’re getting today! If you want to keep it under 30 minutes, have your weights prepped and ready, and pay attention to your rest times! And be sure to check out the description of each circuit because I share the RPE (rate of perceived exertion) to help you choose what weights are right for you! This workout isn’t about going super heavy, but it is about great form and pushing yourself! Enjoy!

Workout:
3 rounds of:
45s DB single leg deadlifts, each side
30s DB curtsy lunge, right side
30s DB static curtsy lunge, right side 
30s DB curtsy lunge, left side
30s DB static curtsy lunge, left side 
60s rest

2 rounds of:
10 DB bicep curls
10 DB hammer curls
10 DB front raise
10 DB lateral raise 
45s rest 

2 rounds of:
20 bent over DB reverse fly
10 DB skullcrushers
20 DB chest press
10 incline DB chest press
45s rest  

3 rounds of:
20s DB snatch, left side
20s DB snatch, right side
20s burpee pops
20s plank Jack shoulder taps
20s rest

For this circuit, I want your single leg deadlifts and curtsy lunge variation weights to feel like a 7-7.5 RPE, meaning you could complete 3 or so more reps by the end of your set, if needed!

3 rounds of:
45s DB single leg deadlifts, each side
30s DB curtsy lunge, right side
30s DB static curtsy lunge, right side 
30s DB curtsy lunge, left side
30s DB static curtsy lunge, left side 
60s rest

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Dumbbell single leg deadlifts

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (R)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to stand while keeping both feet planted on the floor
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy static lunge (R)

Dumbbell curtsy lunge (L)

Dumbbell curtsy static lunge (L)

Lower Body Burn

For this circuit, I want all four movements to feel like a 8 RPE, meaning you could complete 2 more reps by the end of your set, if needed!

2 rounds of:
10 DB bicep curls
10 DB hammer curls
10 DB front raise
10 DB lateral raise 
45s rest

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

Dumbbell bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Stand with your feet about shoulder-width apart holding onto dumbbells in front of thighs
- Lift the weights upward with palms facing down, with a slight bend in the elbows
- Pause briefly when your arms are horizontal to the floor.
- Lower the dumbbells to the starting position with a slow and controlled motion

Dumbbell Front raise

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Biceps & Shoulders

For this circuit, I want your bent over reverse flyes and chest press to feel like a 6 RPE, meaning you could complete 4-6 more reps by the end of your set, if needed. And for the skullcrushers and incline press, I want that to feel like an 7.5-8 RPE, meaning you could complete 2-3 more reps, if needed!


2 rounds of:
20 bent over DB reverse fly
10 DB skullcrushers
20 DB chest press
10 incline DB chest press
45s rest

- Keep a slight bend at the elbow
- Raise until you reach shoulder height
- Engage the back of your shoulders

Bent over dumbbell reverse flyes

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. 
- On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. 
 Gently touch the dumbbells to your chest. On an exhale, press your arms upwards

Dumbbell chest press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Back, Chest & Triceps

For this finisher, the DB weight should feel lighter, like a 7 RPE. You should feel like you could keep going at the end of the 20 seconds and that your form isn’t failing in any way! 

3 rounds of:
20s DB snatch, left side
20s DB snatch, right side
20s burpee pops
20s plank Jack shoulder taps
20s rest

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (L)

Dumbbell snatch (R)

- Place your hands on the floor
- Hop back bringing your body to a high plank
- Jump your feet up and tuck your knees to your chest
- Kick your feet back out to Land back in high plank 
- Hop forward landing and stand up
- Jump up, bringing your hands together overhead
- Increase speed as you feel comfortable

Burpee pops

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and at the same time, lift your right hand to your left shoulder. As you jump your feet back in, bring both hands down to the ground, then repeat with jumping your feet out and left hand up to your right shoulder

30 Minute DB Full Body

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