Name: Playbook - Juli Bauer Roth - Dumbbell Full Body
Uploaded: 2024-04-27T16:18:40.397Z
Duration: 51 min
Description: Dumbbell Full Body

Full body with limited equipment! Enjoy!

Equipment needed:
✅ dumbbells
✅ glute band
✅ bench 

Warm-up:
2 rounds of:
5 inchworm to spiderman lunge
10 good mornings
8 single leg downward dog to knee tuck, each side
5 quadruped tspine rotation, each side
6 pike push ups 

Workout:
4x12 banded dumbbell goblet squat 

3 rounds of:
20 seated alt dumbbell curl
8 seated dumbbell overhead press
15 seated rear delt fly

3x16 plank dumbbell rows

3 rounds of:
10 dumbbell overhead tricep extension 
12 dumbbell pullover
Max effort push ups 

3 rounds of:
8 b stance dumbbell RDL, each side
20 banded dumbbell hip thrusts
10 single leg hip thrusts, each side 

Cool down:
2 rounds of:
:30s Childs pose
:30s cat cow
:30s pigeon stretch, each side 
10 quad to hamstring stretch 
:30s double arm stretch, each side 
6 tricep stretch

Inchworm to Spiderman Lunge

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good mornings

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- From a push up position press your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Lift one leg up as high as you can, bring down and towards your opposite elbow
* Work both sides

Single leg downward dog to knee tuck R

Single leg downward dog to knee tuck L

Quadruped T-spine rotation R

Quadruped T-spine rotation L

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

Warm-up

- Start with the band around the knees
- Keeping your chest up
- With feet slightly wider than shoulder width 
- Press hips back and lower down to parallel
- Drive out of your heels to come up

Dumbbell banded goblet squat

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

Seated alternating dumbbell curl

- Holding a pair of dumbbells, sit up straight on a bench or chair, preferably one that supports your back.
- Raise the dumbbells one at a time to each side, and hold them at shoulder height, with your palms facing forward.
- Exhale as you press the dumbbells upward and inward until they almost touch over your head.

Seated dumbbell overhead press

- In a seated position, hinge forward
- Take dumbbells in each hand and use your upper back to lift the weights back with elbows slightly bent

Seated Rear Delt Flyes

Biceps, Shoulders & Back

- Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders.
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.
- Repeat the row movement, alternating arms without losing the stability of your plank.

Plank dumbbell rows

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Push Ups

Triceps & Chest

- Holding a dumbbell in each hand, step one leg back, keeping your heel off the ground, so that you are in a staggered stance. 
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. 
- Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward.

B stance dumbbell RDL R

B stance dumbbell RDL L

- Place a banded right above the knees 
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Banded dumbbell hip thrust

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust R

Single leg hip thrust L

Glutes & Hamstrings

Childs pose with stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Pigeon stretch R

Pigeon stretch L

Quad to hamstring 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

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Cool down

Dumbbell Full Body

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

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

Rachelle

CrossFit Style Workout

Alice

Maureen

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 🙌🏼

Gym Full Body

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

Dumbbell Full Body

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