Name: Playbook - Juli Bauer Roth - Dumbbell Full Body
Uploaded: 2024-04-27T16:18:40.202Z
Duration: 55 min
Description: Dumbbell Full Body

This is a good one! Push the weights, take your time with movements, and crush this workout! Enjoy!

Plank jumps

90/90 hip stretch with hip extension

- 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

- 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

Plank shoulder taps

Push Ups

Warm-up

- 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

- 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 a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Quads & Shoulders

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row R

Single arm dumbbell row L

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Back & Core

10 REPS PER SIDE

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor with a slow 3 second descent 
- Lift back up engaging your glutes

Dumbbell single leg deadlift (3s descent)

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

Seated alternating dumbbell curl

- Lay on a bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

Chest & Biceps

- Sit down on a bench, hands next to your thighs.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Bench Tricep Dips

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Option to do regular push up or deficit push up

Decline push up

Bench seated knee tucks

- sit on bench 
- extend legs out with core engaged
- bring knees in at an angle, engaging core then repeat on opposite side

Bench seated alternating oblique knee tucks

Triceps & Shoulders

Kneeling hip flexor stretch R

Kneeling hip flexor stretch L

Figure four stretch R

Figure four stretch L

Thread the needle stretch R

Thread the needle stretch L

Scorpion stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra 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!

Braden Torrez

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

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

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

Glutes

TRX Upper Body & Core

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

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

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

Carrie

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Great one! I’ll I love a good KB workout! Thanks!

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