Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2025-11-04T16:47:46.025Z
Duration: 48 min
Description: Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

Here is a workout that can be performed at home with just dumbbells, a glute band and a bench! Enjoy!

Inchworm to Spiderman Lunge

Hip cradles

This is a great knee exercise, but also wonderful for quads. Set up a band on a rack or on something high. Hold on to band lightly, lift heels and stay on toes, lower down into squat while keeping torso tall and back straight.
Descend to the bottom of the squat, pushing knees forward, then stand, keeping back in the same tall position.

VMO Squats

Skier swings

- Crouch down and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Shuffle backwards to starting position

Broad jump to shuffle back

Warm-up

Banded dumbbell goblet squat w/ pulse

Dumbbell glute bridge w/ pulse & 1s pause

- Lying with your back on the floor, place one foot on the bench with other leg up towards the ceiling 
- Place the dumbbell on the hip of the leg that is on the bench 
- Press hip to the sky, engaging the glute and extending the hip as much as possible

Foot elevated dumbbell glute bridge (R)

Foot elevated dumbbell glute bridge (L)

Glute Bridge Circuit

10 REPS PER SIDE 

- 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

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

Single arm dumbbell calf raises

Deficit dumbbell curtsy lunges

Kneeling quad stretch w/ reach (R)

Kneeling quad stretch w/ reach (L)

Pigeon stretch (R)

Pigeon stretch (L)

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

Cool down

Dumbbell Lower Body

Gym Glutes

Adrienne Isaacs

Kristen Larson

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

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

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

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!

Braden Torrez

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

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

Kendra

Elyse

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

Katie

Loved this one! Challenging and rewarding!

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

The wall walks were definitely humbling. Very fun workout.

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

Nikki

Diana

Erica Cerami

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

Dumbbell Lower Body

Community

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