Name: Playbook - Julie Veselkova - Full body at home
Uploaded: 2023-01-10T12:47:44.256Z
Duration: 60 min
Description: Full body at home

For this workout you will need a set of dumbbells, a resistance band, and a chair or bench.

Perform both movements back to back before taking a break

- Stand with feet shoulder width apart & holding your dumbbells at your shoulders
- 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

Dumbbell squats

-Place a resistance band at about shin height 
-Keeping your legs straight, step side to side 
-40 reps total, 20 each side

Banded side steps

Squats / banded steps superset

Perform 6 weighted followed by 10 body weight before switching legs

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

bulgarian split squat bodyweight

Split squats dropset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

Db rows/ bicep curls superset

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- On a flat bench or on the floor, hold the dumbbells with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Press/fly circuit

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Full body at home

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