Name: Playbook - Juli Bauer Roth - Dumbbell Full Body
Uploaded: 2024-02-24T21:26:46.454Z
Duration: 55 min
Description: Dumbbell Full Body

Alice

Maureen

This full body workout only uses dumbbells and a bench, which means you may even be able to do it at home! Enjoy!

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Plank shoulder taps

Warm-up

- 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)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

Lower Superset

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

Seated alternating dumbbell curl

- 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

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

Seated side lateral raise (R)

Seated side lateral raise (L)

Upper Circuit

- Elevate heel with feet together 
- Hold dumbbell in front of chest 
- Squat down as low as possible and drive up through heels

Heels elevated feet together goblet squats

- 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 hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Place feet on elevated surface 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Feet elevated tricep dips

Tricep Superset

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

Elbow plank hold

Corkscrew planks

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches (R)

Side plank crunches (L)

Core Circuit

Childs pose with stretch

Kneeling side stretch R

Kneeling side stretch L

Figure four stretch R

Figure four stretch L

Shoulder stretch R

Shoulder stretch L

- 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

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Shoulders

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

Rachelle

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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