Name: Playbook - Juli Bauer Roth - Dumbbell Upper Body
Uploaded: 2024-04-27T16:18:39.993Z
Duration: 43 min
Description: Dumbbell Upper Body

All you need is dumbbells and a bench for this workout! Enjoy!

- 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

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

Banded pull aparts

Quadruped t-spine rotation R

Quadruped t-spine rotation L

- Start in the plank position
- Keeping core engaged, bring hand to opposite shoulder then repeat on the other side
- Push hips back to a pike position and reach hand to opposite foot then repeat on the other side

Shoulder Taps to Toe Taps

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

Warm-up

- on an incline bench, rest chest on bench, holding a dumbbell in each hand
- row both dumbbells to side, keeping one at side while the other arm performs 5 reps
- hold that dumbbell at hip while you perform 5 reps on the other arm
- then repeat 4 reps on both sides, 3 reps, 2 reps, then 1 rep

Countdown chest supported dumbbell rows

- 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

Circuit 1

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

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

Dumbbell lateral raises

- Keep a slight bend at the elbow
- Raise until you reach shoulder height
- Engage the back of your shoulders

Bent over dumbbell reverse flyes

Circuit 2

- 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

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

Seated alternating dumbbell curl

- With feet lifted onto bench, bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Feet Elevated Bodyweight dips

Circuit 3

- place ankle across knee while lying on the ground
- place one arm on the ground then the other with hand behind your head
- cross elbow to knee and hold for a second to crunch the abs

Figure four crunches R

Figure four crunches L

- lie on back 
- lift legs up and bend knees to a 90 degree angle
- lower both legs to right side then come back to starting position and repeat on opposite side

Half wipers

- 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 Circuit

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Kneeling side stretch R

Kneeling side stretch L

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Shoulder stretch R

Shoulder stretch L

Cool down

Dumbbell Upper Body

Sara

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

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

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

Dumbbell Upper Body

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