Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2024-04-27T16:18:41.584Z
Duration: 53 min
Description: Dumbbell Lower Body

Since you’re only working with dumbbells for this workout, your tempo is extra important! Longer time under tension will help you with those results! Take your time and feel the burn 💪🏻

- 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

Inchworm to Spiderman Lunge

90/90 hip stretch with hip extension

- 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

- get down on elbow or hand, depending on height of bench 
- for beginning, place knee on bench with other leg underneath it. Lift hips to create a straight line. Repeat on other side
- for advanced, place foot on bench with other leg underneath it. Lift hips to create a straight line. Repeat on other side

Adductor Bench Hold R

Adductor Bench Hold L

- 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

Lower Body Warm-up

Tempo dumbbell Bulgarian split squats (3s descent)

Foot elevated single leg dumbbells glute bridge

Deficit dumbbell curtsy lunges

- Hold a db in one hand
- Raise your heels
- Engage your calves as you raise

Single arm dumbbell calf raises (R)

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises (R)

Single arm dumbbell calf raises (L)

Single leg calf raises (L)

Calves

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)

Wide leg stretch with reaches

Downward Dog with Foot Pedal

Pigeon stretch R

Pigeon stretch L

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch Stretch L

Cool down

Dumbbell Lower Body

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

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

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

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

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

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

Dumbbell Lower Body

More workouts from Juli Bauer Roth