Name: Playbook - Juli Bauer Roth - Dumbbell Upper Body
Uploaded: 2024-02-24T21:26:46.748Z
Duration: 53 min
Description: Dumbbell Upper Body

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Valerie Grogan

Keeping things simple with a dumbbell only workout! Enjoy!

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

Jump rope

- start in a plank position
- touch right hand to left shoulder and left hand to right shoulder
- then touch right hand to right hip and left hand to left hip

Plank shoulder taps to hip taps

- From a high plank position, lift your right hand to tap your left foot. 
- Bring it back to plank and lift your left hand to tap your right foot. 
- Get back into a plank position and continue alternating sides

Alternating pike toe taps

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

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

Banded pull aparts

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded Tricep Push Down

Warm-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (R)

Dumbbell snatch (L)

Back & Shoulders

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

Seated Arnold press

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls (R)

Dumbbell preacher curls (L)

- 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

Biceps & Triceps

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower one arm down in a slow and controlled movement
- Complete reps on that working on then repeat on opposite side with the other arm in a hold position

Dumbbell lateral raises with 1 arm static hold (R)

Dumbbell lateral raises with 1 arm static hold (L)

Push Ups

Chest & Shoulders

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands around weight in front of your core
- Twist your torso from side to side

Weighted russian twists

Core

Side reach stretch R

Side reach 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

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

Tricep stretch R

Tricep stretch L

Shoulder stretch R

Shoulder stretch L

Cool down

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

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

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!

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