Name: Playbook - Juli Bauer Roth - Dumbbell Full Body
Uploaded: 2024-02-24T21:26:47.093Z
Duration: 55 min
Description: Dumbbell Full Body

Stephanie

If you don’t have much equipment around, no problem at all! Enjoy!

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

5 REPS PER SIDE

- get into a lunge position
- bring elbow down to ground
- press back and straighten on leg to stretch hamstring

Deep lunge to hamstring stretch

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach

- stand in front of a bench
- squat down to bench
- as you stand back up, explode into a jump

Jumping squat to bench

Push Ups

Warm-up

12 REPS PER SIDE

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- hold a dumbbell in each hand, curl each dumbbell up and back down
- turn wrists so palms are facing in then curl dumbbells in again and back down

Bicep curl to hammer curl

- With a dumbbell in each hand, bend at the hips
- Sweep the dumbbells back and up, so they meet above your head.
- Lower back down to the starting position

Bent over around the world

Circuit 1

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 dumbbell toward the floor slowly, taking 3 slow seconds 
- Lift back up engaging your glutes

Dumbbell single leg RDL (3sec Descent)

- 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

- 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

- 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

Circuit 2

- lie on back
- lift one leg then bring back down to ground
- repeat in other leg

Single leg lying leg raises

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- lie down on side
- the arm that’s closest to the floor should cross over chest
- with the opposite hand, press hand into the floor to push the upper body off the ground, crunching abs

Lying side crunch R

Lying side crunch L

Core

Cat cow

Scorpion stretch

Pigeon stretch R

Pigeon stretch L

Kneeling Hip Flexor Stretch R

Kneeling Hip Flexor Stretch L

Cool down

Dumbbell Full Body

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

Hamstrings

Shoulders

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

Rachelle

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 🙌🏼

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

Dumbbell Full Body

Community

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