Name: Playbook - Justen Mills - Dumbbells Only 1.0🥵
Uploaded: 2022-08-25T03:23:17.861Z
Duration: 25 min
Description: Dumbbells Only 1.0🥵

This Tabata workout will have a full body emphasis that requires two dumbbells and 25-30 minutes of FUN AND HARD WORK!!

The workout is a minimum of 5 rounds but you can go as long as 10.

Goal- 10-15 reps each round!!

LETS GOOOO!!!

- 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 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

High Knees

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Warm up (full body)

- Keep the dumbbells by your shoulders and chest up 
- Hold breath as you decent 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Exhale and rest

Dumbbell squats

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Dumbbells Only 1.0🥵

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