Name: Playbook - Kass Callori - 🔥 Dumbbell Full Body
Uploaded: 2023-12-10T06:24:41.204Z
Duration: 40 min
Description: 🔥 Dumbbell Full Body

This workout can be done from the gym or your home. If the gym is crowded, that’s OK, you need very little space for these movements.

All you need is a set of dumbbells, mine are 18 pounds

Complete 12 reps of each movement and four circuits.

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

- Hold the dumbbells by your sides
- Keeping spin nutural, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

Fall back into your heels, while raising the Dummbell into a front raise.

Dumbbell sumo front raise

- Hinge at the hips 
- keep spine neutral 
- stay low in your squat 
- Raise the dumbbells to about shoulder height

Dumbbell half swings

-Stand with feet shoulder width apart
-Dumbbells to your sides 
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

🔥 Dumbbell Full Body

CORE STABILITY! Here is a great core workout to target those deep core stabilizers, and pull in your waste line. 

I’m using a 10 lb plate. 
Complete 4 circuits of this!

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time
- 12 reps each side

Dumbbell deadbugs

- Start by holding a weight up in front of your face
- In a lying position lift glutes off the floor 
- With knees bent to 90 degree lift one knee towards the chest and lower down
- Repeat on opposite side

Weighted glute bridge knee lift

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

Core Stability

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Back and Shoulders 💪🏼

Love love love this!!!!  Especially for crazy days- I can always fit this one in!!!!!  Thanks so much!!!!

🔥 Dumbbell Full Body

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